Planning what to wear for a marathon is a crucial part of marathon training, since your choice of clothes, shoes, and accessories can make a huge difference in your overall comfort and performance during the 26.2-mile race. In addition to your preferences and how hot or cold you run, you’ll need to consider factors like the weather and availability of fluids on the course (to determine if you want to carry your own water).
Based on 20+ years of running marathons and coaching marathon runners, here’s my expert advice on what to wear for a marathon, from head to toe.
Wear running clothes and shoes you’ve tried out in training.
Your marathon race day attire should be your tried-and-true favorite running clothes, shoes, socks, and any other accessories that you’ve used during your training (especially your long runs).
Although it’s tempting to try something new that you got at the marathon race expo the day before, don’t do it! Experimenting with new clothes, shoes, or even a running belt might leave you feeling uncomfortable and cause painful chafing or blistering.
Choose moisture-wicking fabrics.
Be sure to wear clothes that are specifically designed for athletic performance. Fabrics like polyester, nylon, and spandex are commonly used due to their moisture-wicking properties and ability to stretch and move with your body.
Wear shirts, shorts, or pants with a seamless construction.
Seamless construction means that garments are made in one continuous piece, without the need for stitching or sewing, so there are no seams or rough edges. The result is a smooth, second-skin-like fit that moves smoothly with your body, reducing the risk of chafing and discomfort.
Plan your marathon outfit according to the weather forecast.
You’ll want to plan for all types of weather conditions during your training, so you’ve already tried out suitable clothes and gear. Check out these articles for expert advice on how to dress for various weather conditions:
- Tips for Racing in Hot Weather
- How to Dress for Hot Weather Running
- How to Dress for Cold Weather Running
- Tips for Racing in the Rain
A good rule of thumb when deciding what to wear for a marathon is to dress as if it’s 15 to 20 degrees warmer than the actual temperature, since you’re going to warm up a lot once you start running. So, for example, if it’s 40 degrees out, dress how you would if it was 55 to 60 degrees and you weren’t running.
If it’s chilly, you can always wear some warmer clothes while you’re waiting for the race to start. Most marathons have a gear check where you can store a bag with extra clothes for before and after the race. Some races also have donation bins at the start where you can donate your “throwaway clothes” before starting the marathon.
If you have a friend or family member spectating at the race, you could also hand off any extra clothes at the starting line and then put them back on after you finish.
Stick with gear and accessories you’ve used in training.
Don’t assume you could wear a new pair of running sunglasses or a running visor for the first time, without testing it in training. Stick to your favorite gear, even when it comes to non-clothing gear, such as sunglasses or GPS watches.
You want everything you’re wearing to feel comfortable and familiar, so you’ll feel confident and ready to go!
Should I Wear New Running Shoes for a Marathon?
Since you’ve been training for a marathon, you’re probably already aware that you shouldn’t run in old, worn-out running shoes. During training, you should be replacing your running shoes every 300 to 400 miles.
When it comes to race day, it’s not a good idea to run in old running shoes or brand new ones. You should wear shoes that have about 40 to 50 miles on them, so they still have most of their cushioning left. So, you can buy a new pair of running shoes about three weeks before your race and do several short runs and one longer run in them.
If you’ve been happy with the running shoes you’ve worn during training, get another pair of the same ones for your race. There’s no reason to change anything or experiment with something new. “Nothing new on race day” is a good rule to stick to.
Marathon Day Tip: Don’t wear your race day shoes the day before the marathon because they won’t have time to decompress before your race. Wear a different pair of running shoes or very comfortable shoes when going to the marathon expo and walking around the day before your race.
Should I Carry a Water Bottle or Wear a Water Belt?
As with many running-related issues, there are pros and cons to both carrying your own fluids and relying on the water stops. Each runner has his or her own preferences and habits.
Some of the benefits of carrying your own fluids include:
You can avoid traffic jams and crowds at water stops by running right through them (as long as you don’t have to refill your bottle/pack).
- You can carry the brand/flavor of sports drink that you prefer.
- You can drink when you’re thirsty and not have to time your hydration based on the water stops.
- If you’re eating on the run, you don’t have to worry about coordinating your energy gels with the spacing of the water stops.
- If you haven’t quite mastered the art taking water from the aid stations, you don’t have to worry about spilling water all over yourself.
But there are also some benefits to not carrying a water bottle or wearing hydration belt or pack:
- You don’t have to worry about your arms getting tired (from holding a hand-held water bottle) or feeling weighed down (by wearing a belt or pack). The more you carry, the slower you will run.
- You don’t have to waste time refilling bottles.
- You’re more likely to get cold fluids. Water in water bottles and hydrations belts/packs tend to get warm quickly, due to body heat. Water and sports drinks at the hydration stops are generally cold.
It’s really a matter of personal preference and comfort, so it’s hard to make a recommendation to individual runners. But I will say that if you plan on running with a water bottle or belt/pack for your race, you should make sure that you use it during training.
The “nothing new on race day” motto applies here. You don’t want to try out a brand-new hydration belt on the day of your marathon, only to discover that it bounces too much and feels very uncomfortable.
Make sure you wear it for several long training runs – and keep it on for the duration of your run. Sometimes what feels OK at mile 4 may not feel the same at mile 18.
More Marathon Race Day Advice:
- Marathon Packing List
- 5 Rookie Marathon Mistakes to Avoid
- Finish Line Tips
- Mental Tips for Marathon Running
Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
