What Clothes to Wear for Running
What clothes to wear for running? Learn how to dress for every run—season by season, from head to toe—for comfort, confidence, and fun.
Starting to run is exciting—but figuring out what clothes to wear for running can feel weirdly hard at first, right? There are so many options. And let’s be honest, nothing ruins a good run faster than chafing seams, a sports bra that digs in, or leggings that won’t stay up.
The truth is, you don’t need a closet full of fancy gear to start running—but the right outfit can make you feel way more confident and comfy out there. That’s what this post is all about: helping you build a smart, simple running wardrobe that actually works for your body, your budget, and your running goals.
Whether you’re jogging your first mile or signing up for your first 5K, this guide will break down everything you need to know—what clothes to wear for running in hot or cold weather, how to pick running shoes, what not to wear, and even the small stuff (socks matter more than you’d think!).
So let’s get into it.
What to Wear When You Go Running as a Beginner
If you’re brand new to running, you might be wondering: Do I really need all this special gear? The answer is… sorta. You don’t need to buy everything at once. But wearing the right clothes for running really does make a big difference—especially when you’re just getting started and learning what your body likes.
Here’s the thing: running is simple, but running comfortably takes a little trial and error. Most of us start out in whatever old gym shorts and cotton t-shirts we’ve got lying around. And that’s okay at first! But after a few runs where your shirt is soaked in sweat or your leggings won’t stay up, you’ll see why good running clothes matter.
The main things to look for? Fit, function, and feel. You want running clothes that are lightweight, breathable, and designed to move with your body—not against it. If something pinches, rides up, or makes you feel self-conscious, it’s going to mess with your run. And when you’re just getting into running, it’s hard enough already without your bra trying to kill you, ya know?
Running-specific clothes are made to handle all the sweaty, bouncy, windy, rainy, sunny challenges you’ll face out there. Moisture-wicking fabrics (aka ones that pull sweat away from your skin), flat seams (to prevent chafing), and stretchy materials that move with you all help make your runs more fun and less frustrating.
Also: you don’t need to “look like a runner” to be a runner. You already are one. The best running clothes are the ones that help you feel strong, supported, and ready to go.
The Essentials: Running Clothes Every Woman Needs
You don’t need a million pieces. Really. Just a small rotation of well-fitting, comfy running clothes will do the trick. Here’s a rundown of what’s worth having in your lineup.
Tops: Start with a couple of breathable running tops. You can go with tank tops, short sleeves, or long sleeves depending on your local weather and what feels best to you. Look for moisture-wicking fabrics like polyester or nylon blends. Cotton? Skip it—it holds onto sweat and can cause chills or chafing.
Bottoms: Whether you prefer running shorts, leggings, or capris, go for ones with a snug but comfy waistband and no sagging. Some women love compression leggings, others like loose running shorts. Try a few and see what makes you feel good. Pockets are a bonus—seriously, so helpful.
Sports bras: This one’s huge. The right running bra changes everything. Look for high-impact support, wide straps, and zero bounce. You may have to try a few to find your match, especially if you’re full-busted. Don’t settle—you deserve support that works.
Running socks: Please don’t just wear your old gym socks. Running socks are shaped to reduce blisters and made from sweat-wicking fabrics. Merino wool or technical blends are awesome. Once you try them, you’ll get it.
Extras: Headbands, hats, running underwear, and lightweight gloves can all be handy depending on the season. These aren’t “musts” at the start, but they’re good to keep in mind as you build up your miles.
At the end of the day, the best running clothes are the ones that help you focus less on your outfit—and more on your run.
What to Wear When Running in Hot Weather
Running in the heat can be tough. The sun, the sweat, the stickiness—it’s a lot. But wearing the right gear helps a ton. When it’s hot out, your main goals are to stay cool, dry, and protected.
Choose lightweight, breathable clothes made with sweat-wicking material. You want fabric that moves moisture away from your skin fast, not something that holds onto it like a sponge. Loose tank tops, sleeveless shirts, or airy tees are great picks. Some people even like mesh panels or open-back styles for extra airflow.
Running shorts with built-in liners can help prevent chafing and keep things in place. If you prefer more coverage, look for thin, quick-dry running leggings or capris.
Sun protection matters, too. A hat or visor shields your face, and sunglasses made for running protect your eyes. Light colors reflect heat better than dark ones, so think pastels or white if that’s your thing.
And please—don’t forget sunscreen. Even for short runs.
One biggie in hot weather is chafing. Sweat + friction = ouch. A little anti-chafe balm (yep, it’s a thing) on your thighs, underarms, or anywhere else that rubs can save your run.
You might also want to run early in the morning or later in the evening when the sun’s not as strong. Your clothes still matter, but cooler temps can really help too.
Running in Cold Weather: What to Wear
Running when it’s cold out takes a bit more prep, but it can feel amazing when you’re dressed right. The trick is to layer—so you stay warm without turning into a sweaty mess halfway through.
Start with a good base layer. This should be a snug, moisture-wicking top (not cotton!) that keeps sweat off your skin. Then, add a middle layer for warmth—think a fleece pullover or a long sleeve running shirt. Your outer layer should be wind- and water-resistant, but not too bulky.
Running leggings or thermal tights keep your legs warm. Some have brushed linings for extra coziness. If it’s really cold, you can layer with running shorts over tights or even wear two pairs of leggings.
Don’t forget your hands, ears, and head—they lose heat fast. A beanie or headband, plus running gloves, make a big difference. If it’s freezing, add a neck warmer or buff.
You might feel chilly at first, but if you’re dressed right, you’ll warm up a few minutes into your run. Aim to feel a little cool when you step outside—that means you won’t overheat later.
Cold runs can feel super powerful. There’s something about being out there when most people aren’t. Dress smart, and you’ll feel unstoppable.
What Running Shoes Are Best for You and How to Pick Them
Shoes are a big deal. You don’t need fancy ones—but you do need ones made for running, not just general training. Your feet take thousands of steps on a run. The right running shoes support, cushion, and protect every one.
There are three main types: neutral, stability, and motion control. Which one you need depends on your foot shape, stride, and preferences. Most running stores can do a quick gait analysis (sometimes free!) to help you find your match.
Look for shoes that feel good now—no “breaking in” required. If something feels off, it probably is. Your toes should have room to wiggle, your heel should feel secure, and nothing should rub.
And don’t wait too long to replace them. Most running shoes last about 300–500 miles. If you notice new aches or if the soles look worn out, it might be time for a fresh pair.
A good pair of running shoes doesn’t have to be the most expensive one on the wall. It just needs to fit you—your body, your stride, your running dreams.
How to Choose the Best Clothes for Your Body
This one’s close to my heart. Because for so many women—especially if you’re just starting out—shopping for running clothes can feel… fraught. Maybe you’ve walked into a store and only seen tiny crop tops. Or tried on leggings that rolled down the moment you moved. Or thought, is this stuff really made for actual people?
First: your body is already a running body. Period. You don’t need to shrink, tone, or “earn” your place in running clothes. You deserve comfort and support now. So when you’re choosing what clothes to wear for running, the most important thing is this: pick pieces that make you feel confident, free, and ready to move.
Look for clothes that fit your shape—not the mannequin’s. Try brands that offer inclusive sizing and really think about fit (there are more of them now, thankfully). Some brands are better for curvier bodies, others for petites or tall runners. Sometimes it takes a little trial and error—but the right fit is out there.
Don’t get hung up on the size tag. Fit > number. You want your running clothes to hug in the right places without squeezing, and to stay put without pinching. High-rise leggings, longer tanks, and wide-strap sports bras are game-changers for a lot of women.
If you’re self-conscious about anything (arms, belly, thighs—whatever it is), know this: everyone out there is just trying to breathe and keep moving. Nobody’s judging you. And you deserve to run without tugging at your shirt or wondering if your shorts are riding up.
Choose colors and patterns that make you smile. Match or don’t match. Wear black if you feel sleek in it, or go full neon if that boosts your mood. This is your run. Dress for you.
Budget-Friendly Tips: Running Clothes That Don’t Break the Bank
Let’s be honest—running clothes can get pricey fast. But here’s some good news: you don’t have to drop a ton of cash to dress well for your runs.
First, when it comes to what clothes to wear for running, start with the essentials. One or two good pairs of leggings or shorts, a few moisture-wicking tops, and a supportive sports bra or two can get you through the week. Laundry happens. You don’t need a new outfit for every run.
Look for sales at big retailers (Nike, Under Armour, Adidas, etc.), but don’t overlook smaller or lesser-known brands either. Places like Old Navy, Target, and Decathlon have surprisingly good running basics at lower prices.
Thrift stores and online second-hand platforms like Poshmark or ThredUp are also goldmines. Runners love gear and tend to upgrade often—so you can find great stuff gently used.
Some things are worth the splurge—mainly shoes and bras. If you’re gonna spend more, make it on things that directly affect your comfort and health. That said, you don’t need the newest model every year. Previous-year versions of running shoes are often just as good and way cheaper.
And finally, ask your running friends! Most of us have at least one pair of gently worn shorts or tops we’d happily gift to a beginner. There’s no shame in starting small. You’re building your running wardrobe one good choice at a time.
What Not to Wear for Running (and Why)
Now that we’ve talked about what clothes to wear for running, let’s flip it for a sec—because some stuff just doesn’t work when you’re out there putting in miles.
Cotton. Just no. It holds sweat, gets heavy, and rubs in all the wrong places. Even if it feels soft at first, you’ll probably regret it halfway through a warm run. Look for synthetic blends or merino wool instead.
Worn-out shoes. Your old gym sneakers from 2016? Probably not your best bet. They might look fine, but if the cushion is shot or the support’s gone, they could be setting you up for aches and injuries. Running shoes are the one thing you really want to be up-to-date on.
Ill-fitting bras. If your sports bra digs into your shoulders, causes neck pain, or lets things bounce too much, it’s time to upgrade. You deserve one that fits you. Every woman deserves to run without pain or distraction.
Heavy layers. Especially in cold weather, it’s tempting to bundle up. But too many bulky layers = overheating fast. It’s all about the right layering system (remember: base, mid, outer), not just piling things on.
Jewelry or dangly extras. Necklaces, hoop earrings, jangly bracelets—cute, but nope. They bounce, tangle, or snag on stuff. Keep it simple when you run.
Full face makeup. Totally your call, but heavy foundation + sweat usually ends up in your eyes or on your shirt. If you want to wear some makeup, maybe stick to waterproof mascara or a tinted balm.
The big takeaway? You don’t need “perfect” running gear—but you do want stuff that helps you feel focused, not fidgety.
What to Wear for Running = Whatever Helps You Run Happy
Okay, so we’ve talked gear. We’ve covered hot days, cold mornings, comfy bras, budget tips, and all the dos and don’ts. But here’s the real secret about what clothes to wear for running: the best clothes for running are the ones that help you run with joy.
You don’t need to look like a catalog model. You don’t need to wear what your neighbor wears. You just need clothes that let your body move the way it wants to move—and help your brain stay in the game too.
Every run is different. Some days you’ll throw on your favorite running leggings and feel like a superhero. Other days you might be piecing together whatever’s clean—and that’s okay too. You showed up. That’s what matters.
So trust yourself. Try stuff out. Return what doesn’t work. Keep the things that make you feel strong and happy. Running is for you. Your pace, your way, your style.
And you? You’re doing great. You’re building something beautiful, one run at a time.
💌 Want More Support on Your Running Journey?
If this guide helped you figure out what clothes to wear for running (and I hope it did!), you might love the rest of what we share here on the blog.
Sign up for the newsletter to get beginner-friendly tips, encouragement, honest gear reviews, and real-talk running inspiration—delivered right to your inbox.
Let’s keep running together. 🏃♀️💖
