- When deciding what
running shoes to wear, consider if you have flat feet or high arches. - You should wear light-weight, moisture-wicking materials like nylon or polyester when running in the heat.
- When running in the cold, make sure to cover your hands and ears with gloves and a headband.
- This article was medically reviewed by Audrey Springer, RRCA certified running coach, BS in Exercise Science, and
fitness instructor at Relentless Runners in Knoxville, TN.
Thanks to advancements in active wear materials and overall fit, running apparel is now better than ever.
For example, running shoes are made for every type of gait and foot. And new technology means you can find the right sports bra for any cup size. Additionally, clothing can now help you withstand any type of weather, rain or shine.
However, all these choices can also make it more difficult to decide what's right for you. Here is a guide to running apparel so you no longer have to guess what's best to wear for your runs.
How to find the best running shoes for you
It is important to find the right pair of running shoes for your feet because ill-fitting sneaks may cause injury or even hinder your performance.
Andrew Lemoncello, a certified running coach and former Olympian, says that every runner should begin their search for the perfect pair of shoes by focusing on how the shoe initially feels on their own foot — and this process may take a little bit of trial and error.
"Go into a specialty running store, explain your needs and what kind of athlete you are, and try on eight to ten pairs of shoes," he says. Once you find a shoe that feels good on your foot, learn what materials it is made from so you can explore similar options.
Lemoncello says that most specialty running shoes give owners the option to return them after a couple of runs. This is important because "if you are going to be logging a few hundred miles on these shoes, you don't want to be stuck with a shoe that causes you discomfort," he says.
Here are some factors you should consider when looking for the perfect pair of running shoes:
Lightweight vs. cushioned shoes
Highly cushioned shoes tend to feel softer and squishier on your foot than shoes with less cushioning. But, more padding may cause more impact loading, which is the amount of force exerted on your foot when it strikes the ground. Impact loading is associated with a variety of running injuries including stress fractures and inflammation of the heel.
A small 2018 study, published in Scientific Reports, of 12 healthy men found that when compared to conventionally cushioned shoes, those with maximum cushioning increased impact loading. That's because running shoes with extra cushioning interfered with normal "spring-like" running movements, causing participants to run more stiffly, the researchers reported.
Additionally, the study found that impact loading increased with faster speeds for runners wearing highly cushioned shoes. At slow speeds cushioning actually reduced impact loading. Therefore, if you're a sprinter, you might want to especially avoid all that extra cush.
Another study, published in 2015 in Sports
Lemoncello says there may also be a mental benefit to running in lightweight shoes: "Switching from heavier running shoes to lightweight ones can make your feet feel like feathers, and that's going to have a really good effect on your mind when you are running."
Ultimately, the ideal amount of cushioning in a pair of shoes depends on a runner's preference. "What works for you may not even work for someone who is exactly the same height, weight, or type of runner as you," Lemoncello says, so don't be swayed entirely by others' reviews.
Arch height
The arch of your foot is the area between the ball and the heel. The height of your foot arch will play a major role in determining the right running shoe for you. Arch issues commonly occur in runners with two types of feet:
- Flat feet: Runners with very flat feet may experience symptoms such as pain or swelling on the inside of the ankle — both of which can worsen with increased activity. People with flat feet may want to look for wide running shoes with a low heel that offers extra arch support.
- High arches: Runners with high arches may experience foot pain because their weight is not evenly distributed across their soles. Unlike flat feet, people with high arches tend to feel all the pressure on their ball and heel. Therefore, people with high arches may want to consider running shoes with cushioned soles because they can help distribute body weight across the foot and relieve excess pressure and foot strain.
Lemoncello recommends that runners with arch issues try to find a structured running shoe that fits their needs before adding in orthotics, which are padded inserts for the heel that help with arch support. "Adding more volume to your shoe can increase the likelihood that you may experience even more issues," he says.
If you do use inserts, order your shoes in a half size up or buy a wider pair. If you are trying on shoes in a store, always bring any inserts with you to see how it affects the feel of the shoe.
Materials
Lemoncello says the two most popular materials to look out for in running shoes are engineered mesh and knit uppers:
Engineered mesh: "Shoes with engineered mesh are custom designed around the needs of the foot," says Lemoncello. Since mesh is tightly woven around the foot, it creates a snug, but breathable feeling in the shoe.
Knit uppers: The "upper" is the part of the shoe held together by the laces. Knit uppers are a lightweight and breathable fabric that "provide runners with a really nice freeing stretch," says Lemoncello. He says there are a few downsides to the material — it tends to be expensive and overly flexible, lacking enough support for some. "They may be better suited for beginner runners that are not logging as much distance but want to feel really comfortable while running," he says.
Fit
Lemoncello says that differences in foot shape and bone structure will determine whether people prefer to run in looser or tighter fitting shoes.
For example, if the tops of your feet are unusually tender, it could mean that the tendons in that area are irritated and you may want to try loosening your laces. Once you loosen your laces, Lemoncello says it may take up to three weeks for the pain to subside.
For specific running shoe recommendations read about the best shoes for men and women.
Running clothes for all types of weather
"If you have the right gear on, you can run in most temperatures," says Sean Fortune, a certified running coach and owner of Central Park Coaching and Hampton's Coaching.
Here's what he recommends for running in cold, warm, and rainy weather.
Cold weather
What to wear:
Clothes made of wicking materials are great for cold weather runs. Wicking materials work by pulling moisture, usually sweat, away from the skin and towards the outer layer of the clothing. This helps it evaporate quickly, keeping you dry and warm.
Some examples of moisture wicking fabrics include:
- Nylon
- Polyester
- Propylene
- Spandex
- Wool
- Bamboo
How to wear it:
Layering is essential for cold weather running. Fortune suggests wearing a tight base layer with wicking materials and a breathable outer layer with wind protection. For extremely cold weather, add an extra mid-layer for insulation.
Also, make sure to cover your ears with a headband, hat, or earmuffs, and bundle your hands in gloves or mittens. "There's less blood flow to the extremities and you want to be sure to keep them covered and warm," says Fortune.
Lastly, a good rule of thumb for cold weather running is that you should feel slightly chilly when you walk out the door, says Fortune. If you are comfortably warm, you've most likely overdressed and will want to remove layers of clothing as soon as you get moving.
Warm weather
What to wear:
Moisture wicking fabrics are also great for warm weather runs because you're probably going to sweat a lot and the material pulls that sweat away, which cools your body in the process.
So, wearing these types of clothes will keep you cooler, drier, and less prone to chafing.
"As your body temperature heats up, performance suffers," says Fortune. "The longer you can stay cool, the better you will perform."
You may want to consider wearing
How to wear it:
For warm weather runs, clothes should fit loose enough to feel breathable, but aren't so baggy they drag you down.
Some people may prefer to run shirtless in hot temperatures. Fortune says this is a great option to stay cool, "as long as you're using sunscreen and some anti-chafing lubricant, as you'll likely be dripping with sweat."
Rainy weather
What to wear:
Fortune recommends wearing GORE-TEX products for running in a drizzle since they're designed with expanded polytetrafluoroethylene (ePTFE) — a patented material that is incredibly lightweight, waterproof, and wind resistant.
One piece of gear Fortune always wears in the rain is a snuggly fitting wicking cap — which are basically baseball caps for runners. "Getting rain drops in the eyes is not fun and can really limit your vision," he says. "The cap helps to protect my eyes making sure I can see my footing which keeps me safe from slips and falls."
For added safety measures, wear reflective clothing in a storm to make yourself more visible to cars. You also may want to consider purchasing a water resistant pouch to carry your phone during rainy weather runs.
How to wear it:
Wear one breathable water resistant jacket over tightly fitted clothing. Fortune advises to keep the fabric under your jacket to a minimum and snug so there are less damp clothes hanging around your body while you are on your run.
How to find the right sports bra for you
According to the University of Portsmouth Research Group in Breast Health, breasts can move in three directions — up and down, side to side, forward and backward — during runs, shifting an average of ten centimeters. If breasts are not properly supported, this movement can cause back, neck, and breast pain.
"The more regularly we run, the more movements our breasts experience and this can affect the skin and muscles in the area as well as overall comfort levels," says Becs Gentry, a certified running coach and Peloton Tread instructor.
A proper fitting sports bra can help reduce breast movement, which will make your runs more enjoyable, and also relieve breast pain.
There are three main types of sports bras, all of which can be purchased at most athletic wear stores:
- Compression: This style of sports bra flattens your breasts together and pushes them toward your chest. Gentry says that this type of bra only limits forward and backward movement of breasts. These sports bras also tend to wear through quickly because they don't have clasps and stretch out overtime.
- Encapsulation: This type of sports bra has two separate cups providing individual support for each breast. Encapsulation sports bras can help limit vertical displacement, or the vertical bounce you may experience while running. Vertical displacement is "known to be the most uncomfortable type of displacement the breasts go through while running," says Gentry. These types of sports bras may also have underwire which can offer extra support runners with large breasts.
- Combination: These sports bras incorporate both elements of compression and encapsulation. These are great for runners because they limit both horizontal and vertical movement of breasts.
A 2010 study published in the Medicine and Science in Sports and Exercise examined a group of 20 women with large breasts that exercised three times each in a separate style of bra. These included a standard encapsulation bra, an experimental bra with elevation and compression, and a placebo bra. They found that women felt more comfortable during runs while wearing the experimental sports bra than a standard high-support encapsulation sports.
Choosing a strap style for your sports bra depends on personal preference and best fit will vary with body type. People with broad shoulders may prefer tank-top style straps, while others may prefer criss-cross or racerback. Strap thickness usually correlates with the amount of support of the sports bra, so for women with large breasts, thicker straps may be the best option.
Read more about the best sports bras.
The bottom line
While there are so many factors that go into choosing the right type of running apparel, at the end of the day, a good rule of thumb to remember is to choose your gear based on feel instead of style. "While you want to feel good and look good while you run, the most important thing is choosing gear that will help you perform your best," says Lemoncello.