The most suitable clothing for running should be light, breathable, and close-fitting to maintain proper body temperature and not restrict movement.
When choosing running clothes, consider the weather conditions, layering, and fabric technology. In summer, thin, breathable T-shirts and shorts are best, while in winter, thermal layers, windproof and waterproof jackets , and long leggings are best.
Quality shoes, socks and accessories also ensure comfort, safety and reduce the risk of injuries.
So how do you choose running clothing that is comfortable, protective, and allows for unrestricted movement, no matter the weather conditions?
Trenivus.lt recommends training for men and training for women , adapted to active movement and different seasons.
Basic principles of running clothing
- Functionality – running clothing should wick away sweat quickly, provide air circulation, and not restrict movement. Regular casual clothing absorbs moisture, prevents the body from breathing, and causes additional friction against the skin;
- Layering – a three-layer system (base, middle, outer) helps regulate body temperature and adapt to weather changes. The base layer wicks away moisture, the middle layer retains heat, and the outer layer protects against wind and rain. This principle ensures comfort in both warm and cold seasons.
- Fabric technologies – properly selected fabrics help maintain a constant body temperature and prevent moisture build-up. Synthetic fibers such as polyester or elastane quickly evaporate sweat and maintain shape, while merino wool ensures warmth and breathability in cold weather.
- Fit – Proper fit of clothing ensures freedom of movement and temperature control. Tight-fitting styles reduce air resistance and retain heat in cooler weather, while looser clothing provides better ventilation and comfort on hot days.
- Safety – reflectors and bright colors increase the runner's visibility in the dark. During the day, UV protection is also important, protecting the skin from the sun's rays. Such solutions are necessary for both outdoor training and longer runs in the city.
Choosing running clothing by season
Spring/Autumn
During the off-season, it can be cool in the morning and very warm during the day.
A long-sleeved shirt, a light, windproof jacket, and leggings or slim pants are suitable.
Layering makes it easy to regulate body temperature - you can take off the top layer of clothing when you get warm.
Choose moisture-wicking fabrics to prevent sweat from accumulating and becoming cold on your skin.
Summer
During hot weather, temperature and humidity control are most important.
Choose lightweight, light-colored T-shirts and shorts made of polyester or elastane.
Mesh-type fabrics improve ventilation, and UV protection protects the skin from sunlight.
A hat and sunglasses are also useful when running during the day.
Winter
During the cold season, the most important thing is to stay warm and dry.
Choose a thermal T-shirt made of merino wool or polyester for your base layer, a jacket or sweater with insulation for your middle layer, and a windproof and moisture-resistant jacket for your outer layer.
On the legs are insulated leggings, and the necessary accessories are a hat, gloves, and a neck muff.
Be sure to wear reflectors or brightly colored clothing during the dark to stay visible and safe.
Men's and women's running clothing. What's the difference?
Men's and women's running clothing differ not only in design, but also in anatomical fit and functionality.
Women's clothing features a slimmer fit, higher waist, and elastic insets that provide comfort in the hips and knees.
An important element is a sports bra, which provides the necessary support for the chest and reduces discomfort during intense workouts.
Leggings or pants for women are made of soft, moisture-wicking fabric to keep your skin dry even during longer runs.
Men's clothing is focused on freedom and air circulation. A looser cut and technical solutions such as ventilation zones, functional pockets and quick-drying fabrics are prevalent, helping to maintain comfort in various weather conditions.
Men usually choose shorts or lightweight pants with an elastic waistband that allows freedom of movement.
The importance of footwear and socks for overall comfort
Proper footwear and socks are one of the most important factors determining a runner's comfort and injury prevention.
Running shoes should be chosen according to the type of surface and season - lightweight, shock-absorbing models with a smoother sole are suitable for asphalt, shoes with a deeper tread for forest trails, which provide better grip, and for winter, harder-soled, waterproof models are necessary, which prevent slipping on ice or snow.
Running socks are made from synthetic or wool fibers that effectively wick away moisture and protect against friction. Synthetic socks are suitable for the warm season because they dry quickly and allow the skin to breathe. Wool socks are suitable for the winter because they retain heat the most. Compression socks improve blood circulation and reduce muscle fatigue during longer runs.
Inappropriate shoes or socks increase the risk of injuries - shoes that are too stiff or have poor cushioning can cause ankle, knee, or foot pain, and inappropriate socks (such as cotton) accumulate moisture and cause friction.
Other accessories and safety details
The right accessories ensure comfort, safety and allow you to focus on your run. A hat, gloves, neck gaiter and running glasses protect you from the elements – they retain heat in cold weather and protect you from overheating and sun glare on sunny days.
Thin hats or headbands are suitable for cooler weather, and lightweight visors or caps with UV protection are suitable for summer. A neck gaiter is versatile - it can be used as an alternative to a scarf, hat or face shield.
Reflectors and reflective details are essential when running in the dark or in poor weather conditions.
Choose clothing with integrated reflectors or use LED strips, vests or belts to be highly visible to drivers and other road users. Even a small reflective element can significantly increase safety.
Hydration belts, GPS watches, and phone holders add extra practicality. Belts or vests with water bottle pockets help maintain fluid balance during longer runs.
The GPS watch allows you to monitor pace, distance, and heart rate, while the phone holder allows you to listen to music or use navigation without restricting your movements.