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What to Wear for a Comfortable and Safe Morning Run

Apr 28, 2023

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Running is one of the most popular physical activities worldwide. According to Statista, around 49 million people in the US went running at least once in 2021. Aside from its benefits on people's physical and mental health, it's affordable and accessible to all, as you can practically run anytime, anywhere. 

But why choose a morning run, and what is an adequate dress code? Let's find out.

Benefits of a Morning Run


A morning run makes your heart and lungs stronger. As a result, it positively affects cardiovascular health. In addition, a study shows that morning exercise reduces blood pressure. High blood pressure results from unhealthy lifestyle choices—for instance, not getting enough physical activity. The higher the blood pressure, the higher the risk of other health problems such as stroke and heart attack. 

Going for a run in the morning can help burn more fat. There's something called fasted cardio which includes running on an empty stomach first thing in the morning. However, we must emphasize that you might not lose more calories in your morning run, but of all the calories you burn, a bigger percentage is from stored body fat. 

Exercise also leads to endorphins release, often referred to as “a runner's high”. So when you go for a morning run, you initiate the production of the brain's feel-good neurotransmitters that will boost your good mood, helping you be more productive, motivated, and focused during the day. 

Finally, a morning run leads to a better night's sleep, as it increases heart rate and body temperature, positively affecting your circadian rhythm and time in every stage of sleep.  

Things to Consider When Looking for a Sports Apparel


If you want your running sessions to be as comfortable as possible, you must invest in suitable sportswear. Luckily, the market is packed with running gear of all price ranges; you'll not have to jeopardize your budget to get well-equipped. However, one thing to pay attention to is what fabric the sportswear is made from. 

The most commonly used materials are:

  • Cotton was not the first choice of sportswear manufacturers, as it doesn't absorb sweat. However, in today's industry, cotton sportswear is quite popular due to better odor management than other fabrics. 

  • Spandex is another commonly used fabric in designing sportswear. The material is known for its high stretchability, making it comfortable to wear when moving. It is also highly absorbent and dries quickly.

  • Calico comes from the same process as cotton, and it's considered its unprocessed version. It has many benefits. First, it's great for the environment, so it's a better option than cotton in that sense; it's affordable due to the process in which it is being made, and finally, it absorbs sweat, which makes it ideal for activewear. 

  • Bamboo is another great option if you want soft and highly absorbent sportswear. It's also ideal for summer runs as it protects from UV rays. 


The list continues after these four. Other fabrics used for sportswear are microfiber, synthetic, polyester, nylon, etc. 

Find the Right Running Shoes


Good running shoes are the prerequisite for successful, comfortable, safe running sessions. However, an extensive offer could make it difficult for you to choose the right pair. 

If you are a first-time runner, conduct a little research to inform yourself about what makes a good pair of running shoes. Once you establish that,  go to a store where you can consult with someone specializing in running shoes. 

Most beginners get seduced by the style, design, or price when purchasing their first pair. You want to avoid that, as having nice-looking but inadequate running shoes can cause various running injuries. 

In addition to running shoes, you must have proper running socks. That means avoiding 100% cotton socks and going for synthetic blends and materials like polyester. You can also find double-layer socks to prevent blisters. 

Next on the List, Running Clothes


Sportswear for running is usually made from polyester, wool, and nylon. These items are lightweight as they must provide ease of movement. 

Also, quality running-specific clothes are durable. You can wear them longer and expose them to more washing cycles than everyday clothes made of cotton. In addition, some running clothes are reflective, which adds to runners' safety. 

Female runners must wear quality supportive sports bras. Try a couple of models and test them before opting for one. 

Final Advice: Dress According to the Weather


When it's cold, dress in layers, and don't wear clothes made of cotton. Instead, opt for moisture-wicking pieces - a long-sleeve shirt, a lightweight jacket for additional protection, and tight running pants. 

Add additional layers every time the temperature drops. For example, on extremely cold days, you must have gloves and a hat to cover your ears.

Summer conditions require summer running gear. But again, opt for a moisture-wicking fabric that will keep you cool; all you'll need is a t-shirt, running shorts, and sunglasses. Also, opt for light-color clothes, as dark pieces attract the sun.