Top 9+ Things You Should Never Wear While Running

Cotton Clothing

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

Wearing cotton while running might seem harmless, but it’s a sneaky saboteur of comfort and performance. Cotton absorbs sweat but doesn’t dry quickly, leading to soggy, heavy clothes that can rub your skin raw.

According to the Mayo Clinic, runners are at higher risk for chafing and blisters if they wear cotton, especially during longer runs. Moisture-wicking fabrics like polyester or nylon are recommended because they help move sweat away from your skin.

The American Academy of Dermatology also highlights that wet cotton can increase the risk of skin infections. If you’ve ever felt that gritty, sandpaper feeling on your thighs or underarms after a run, cotton is likely to blame.

Ditching cotton can make even a short jog feel a lot more enjoyable.

Non-Breathable Jackets

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

Many runners throw on a windbreaker or rain jacket before heading out, but if it’s not breathable, it can turn your workout into a sauna. Research published in the Journal of Sports Sciences shows that overheating can decrease endurance and even lead to heat stress.

Non-breathable materials trap body heat and sweat, making it almost impossible for you to cool down. The CDC warns that this can heighten your risk of dehydration and heat-related illnesses, especially in warmer months.

Opt for jackets with mesh panels or ventilation zippers to keep air flowing. Lightweight, technical fabrics allow sweat to escape while blocking wind and rain.

Skipping non-breathable gear might be the difference between finishing strong and feeling faint.

Old or Worn-Out Running Shoes

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

Running in old shoes is like driving a car on bald tires—dangerous and uncomfortable. According to the American Academy of Podiatric Sports Medicine, most running shoes lose their shock absorption after 300-500 miles.

Outdated footwear increases your risk of injuries like plantar fasciitis, shin splints, and knee pain. A 2024 report in Runner’s World found that runners using worn shoes were 36% more likely to report joint pain.

The lack of cushioning and support forces your body to absorb more impact, which can be especially damaging over time. Always check the tread and midsole for signs of wear, and replace your shoes before they start to feel flat.

Trust your feet—they know when it’s time for an upgrade.

Jewelry and Watches That Aren’t Made for Sports

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

Wearing your favorite necklace, bracelet, or even a heavy watch while running might seem harmless, but it’s a recipe for distraction and discomfort. The American College of Sports Medicine warns that jewelry can trap sweat, cause skin irritation, and even lead to injury if it catches on equipment or clothing.

In 2023, several athletes reported rashes and allergic reactions linked to metal jewelry during high-intensity activities. Non-athletic watches can bounce around, scratch your skin, or fail to withstand moisture and impact.

If you want to track your run, choose a purpose-built sports watch that’s lightweight and water-resistant. Leaving the extras at home ensures you stay focused on your stride, not your accessories.

Loose or Baggy Shorts

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

Baggy shorts may seem comfortable, but they often cause more trouble than they’re worth. A 2024 study in Sports Health showed that loose-fitting clothing increases the risk of chafing and drag, making runs feel harder and less efficient.

Flapping fabric can distract you, and excess material tends to bunch up or twist, especially during longer distances. Baggy shorts also make it easier for sweat to pool and bacteria to grow, raising the risk of skin irritation.

Tight, stretchy shorts with flat seams minimize movement and keep you feeling streamlined. Running is hard enough—your shorts shouldn’t make it harder.

Non-Supportive Bras

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

For women, wearing a non-supportive bra during a run is a fast track to discomfort and even injury. Research by the University of Portsmouth found that unsupported breast movement can reach up to 15 centimeters during high-impact exercise.

This movement not only causes pain but can also lead to long-term tissue damage. The British Journal of Sports Medicine notes that nearly 72% of female runners have experienced breast pain due to inadequate support.

Proper sports bras are designed to minimize bounce and wick away moisture, keeping you cool and comfortable. Investing in a high-quality sports bra is just as important as choosing the right shoes.

Cotton Socks

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

Just like cotton shirts, cotton socks absorb sweat and hold onto it, creating a swampy environment for your feet. The American Podiatric Medical Association strongly recommends technical, moisture-wicking socks to reduce blisters and fungal infections.

In a 2023 survey by Running Insight, 65% of runners who wore cotton socks reported blisters, compared to just 21% wearing synthetic blends. Wet socks can also lead to black toenails and other painful foot issues.

Choosing socks with mesh panels and reinforced heels can make a noticeable difference. Happy feet mean a happier run, so leave cotton socks in the drawer.

Heavy or Fashion Sneakers

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

Running in heavy, fashion-oriented sneakers might make you look good for photos, but your joints will protest every step. The International Journal of Sports Medicine reported in 2024 that improper footwear increases the risk of ankle sprains and knee injuries.

Fashion sneakers often lack the necessary arch support and cushioning for repetitive impact. They’re also heavier, which can slow your pace and make running feel like a slog.

Sports-specific running shoes are engineered for shock absorption, stability, and breathability. Save your trendy kicks for after your workout and let your feet thank you later.

Dark Colors on Sunny Days

Cotton Clothing, Non-Breathable Jackets, Old or Worn-Out Running Shoes, Jewelry and Watches That Aren’t Made for Sports, Loose or Baggy Shorts, Non-Supportive Bras, Cotton Socks, Heavy or Fashion Sneakers, Dark Colors on Sunny Days

Wearing black or dark colors during a sunny run can turn your body into a heat magnet. According to the CDC, dark clothing absorbs more UV rays, increasing your risk of overheating and heat exhaustion.

A 2025 study in Environmental Research Letters found that runners in black shirts experienced body temperatures 2-3 degrees higher than those in white or light-colored gear. Overheating not only drains your energy faster but can also be dangerous if left unchecked.

Opting for light colors helps reflect sunlight and keeps your core temperature in check. Sometimes, a simple wardrobe tweak can make all the difference in your run.

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