1. 7 Most Effective Exercises Slideshow Pictures
2. Take the Exercise and Fitness Quiz!
3. How to Build a Better Butt Slideshow Pictures

Medical Author:

Richard Weil, MEd, CDE

Richard Weil, MEd, CDE

Richard Weil, MEd, CDE, is an exercise physiologist and Certified Diabetes Educator, and is director of the New York Obesity Research Center Weight Loss Program at St. Luke's Roosevelt Hospital Center in

View Full Profile

Medical Editor:

Melissa Conrad Stöppler, MD, Chief Medical Editor

Melissa Conrad Stöppler, MD, Chief Medical Editor

Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.

View Full Profile

I recommend clothing made of synthetic fabrics like polypropylene (polypro) that wick away moisture and keep you dry. Cotton gets wet and stays wet, which makes it clammy in cold weather and sticky when it's warm. Polypro doesn't have that problem; it performs well in both cold and warm weather. Cotton will work just fine if you're just getting started, and then you can always get more high tech if you decide that you're going to keep on running.

• Shirt. Any old T-shirt will do when you're just getting started. As you get more serious, you can start with polypro fabrics and singlets (the sleeveless tops that many runners wear).
• Shorts. Running shorts are typically made of some type of synthetic material, come in slightly different lengths, and some have minor accessories like an internal pocket for cash and keys. Some people like to run in Lycra bike shorts. Bike shorts are comfortable for some, and they eliminate chafing in the thighs for runners whose thighs rub together.
• Leggings. Once it gets cold, you can wear leggings (Lycra or polypro). These fit loose, tight, or somewhere in between. Try them on and see what feels most comfortable to you.
• Inclement weather. For the rain or particularly cold weather, wear an outer shell. Inexpensive shells are made of nylon and will keep you warm and dry for short runs, but they don't breathe, and so if you're out there for more than 20-30 minutes, you're going to feel clammy (even if your shirt is polypro). I recommend investing in a quality shell made of Gore-Tex or other breathable fabric if you intend to run in cooler weather or the rain. The high-tech shells will keep you warm and dry by letting moisture escape but keeping out the wind and rain. They also have vents to help you regulate your temperature.
• Socks. I recommend running or hiking socks. They have reinforced and padded heels, and they are synthetic, which means they dry quickly and slide easily over your skin when wet (which reduces the risk of friction blisters). Cotton socks don't dry quickly and get abrasive when they get wet, which increases the risk of blisters.
• Hat. Any type of polypro hat will do as long as it isn't too thick and wicks the sweat away from you. My favorite hat for all outdoor cold-weather activities is made of Thermax. It's ultra-thin (even fits under a bike helmet), comfortable, and wicks away the sweat. It keeps me warm no matter how cold or sweaty I get.

Must Read Articles Related to Running

Aerobic Exercise Aerobic exercise is moderate physical activity that's sustained for a few minutes with the goal of improving health. Walking, biking, swimming, dancing, and jog...learn more >>

Shin Splints Shin splints is pain along the shin bone that may be caused by muscle strain, muscle tightness, overuse, poor biomechanical alignment, or anterior compartment s...learn more >>

Walking for Fitness Start exercising: Many exercise programs say you should talk to your doctor before starting. Certain people with certain medical conditions may want to check wi...learn more >>

See the Entire Running Topic Guide »