What Not to Wear Running

When it comes to running attire and gear, what you avoid wearing is just as important as what you wear.  Most experienced runners have at least one story of a wardrobe malfunction that lead to chafing or some other uncomfortable or embarrassing problem. To avoid such mishaps, here are some rules for what NOT to wear while to running.

1
Avoid 100% cotton.

sweatytshirt.jpg
Pete Barrett

Cotton is a big no-no for runners because once it gets wet, it stays wet, which can be uncomfortable in warmer weather and dangerous in cold weather. Your skin is also more likely to chafe if you're wearing cotton. Your feet are especially prone to blisters if you’re wearing cotton socks.  Runners should stick to technical fabrics such as DryFit, Thinsulate, Thermax, CoolMax, polypropolene, or silk. Those types of materials will wick the sweat away from your body, keeping you dry and comfortable.

2
Don't wear sweatpants.

Running in sweatpants
Medioimages/Photodisc

Yes, this re-emphasizes the “no cotton” rule.  Sweatpants and sweatshirts were once popular cold weather running attire. But with the advent of running clothes made from technical fabrics, sweats are really considered "old school" among runners. Running clothes made from technical fabrics, such as DriFit, are much more comfortable because they wick away sweat and keep you dry. If you wear sweats for a cold outdoors run, you're going to get wet, stay wet, and then get chilled. Sweats are great for lounging around the house after a run, but if you want your runner to feel comfortable and look sharp for your cold outdoor runs, stick to running tights, pants, and shirts made from technical fabrics.

3
Don't wear a thick, heavy layer on winter runs.

When running in cold weather, don’t wear a thick coat or shirt. If the layer is too thick, you’ll overheat and sweat too much, and then get chilled when you take it off.  You’re much better off dressing in thin, wicking layer so you won’t sweat excessively and you can remove a later when you start to get warm.

4
Avoid thick running socks in the summer.

thorlossoocks.jpg
Photo courtesy PriceGrabber

Your feet swell when you run, especially during hot, summer runs. If you wear thick running socks, your toes will rub up against the front of your shoes and you’re be at risk for black toenails.  Your feet will also sweat more, which will make them more prone to blisters.

Also see:  Best Summer Running Socks

5
Don't wear worn-out running shoes.

Pair of old sneakers
Photo © Christine Luff

Running in old or worn-out running shoes can lead to running injuries. Over time, your running shoes lose shock absorption, cushioning and stability. Running in worn-out shoes increases the stress and impact on your legs and joints, which can cause overuse injuries. One of the best things you can do to prevent running injuries is to replace your shoes every 300-400 miles.

Also see: 

6
Don't wear anything new on race day.

Race spectators cheering
Dream Pictures/Ostrow

Race day is not the time to experiment with a new pair of running shoes, running shorts, or a new sports bra. You should be trying out new clothes and shoes during your training runs and then stick with your tried-and-true favorites that you know are comfortable. Just keep telling yourself, "Nothing new on race day."  I know it's tempting to wear that new race T-shirt you get in your race goody bag before the race, but you never know if it's going to be uncomfortable or chafe you in place you've never chafed before. Wait until after you've successfully crossed the finish line to put it on.

So what should you wear when running?  Check out these articles for tips on how to dress for optimal comfort and performance:

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