4 types of ideal sportswear for running marathons: comfort and performance

When preparing for a marathon, most runners think about miles, gels, and target paces.

However, marathon running clothing can have a direct impact on performance, especially when the temperature rises.

Heat elevates heart rate, increases sweating, and accelerates muscular and cardiovascular fatigue. In this context, choosing the right clothing is not just a matter of comfort, but a strategic decision.

Scientific evidence shows that thermal dissipation, sweat evaporation, and the feeling of comfort directly influence the ability to maintain pace during prolonged efforts. Therefore, choosing the right clothing for running marathons can make the difference between reaching kilometer 35 feeling good or starting to suffer much earlier.

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How heat affects marathon performance

Running a marathon in the heat presents a significant physiological challenge.

When the ambient temperature rises, the body needs to divert more blood flow to the skin to dissipate heat through sweating and evaporation.

This implies:

• less blood supply to the muscle
• increased heart rate
• greater fluid loss
• increased perceived effort

In other words, heat makes it harder to maintain the same pace.

Therefore, technical clothing for marathons should help promote ventilation and sweat evaporation.

Scientific literature has shown that breathable and lightweight fabrics improve thermal regulation and the subjective sensation of effort in long races.

Type 1: breathable technical t-shirt, the most important garment

If there is one key garment among marathon running clothes, it is the t-shirt.

The t-shirt must fulfill four functions:

• wick away sweat
• dry quickly
• prevent chafing
• promote ventilation

A technical running t-shirt is especially important in spring or summer marathons or races where heat can be a limiting factor.

Technical fabrics help reduce moisture accumulation on the skin and improve the feeling of coolness during the race.

This is particularly relevant in efforts lasting more than 2-3 hours, where inappropriate clothing can increase discomfort and promote irritation.

Type 2: lightweight and quick-drying shorts

The second key garment among the ideal clothing for running marathons is shorts.

They should be:

• lightweight
• breathable
• with good freedom of movement
• without aggressive seams

In a marathon, small details like friction or sweat accumulation can become a big problem after kilometer 30.

Therefore, the choice of shorts should prioritize functionality over aesthetics.

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Type 3: garments with protection against heat and sun

In races with high sun exposure, clothing also serves a protective function.

Here come into play:

• lightweight caps
• visors
• light technical sleeves
• UV protective fabrics

When solar radiation is high, body temperature can rise even further.

These garments help reduce the impact of heat on performance.

Type 4: light layer for before and after the start

Many marathons start early, when the temperature is still low.

Therefore, a fourth important garment is a light layer to wear:

• before the start
• during warm-up
• after the finish line

This helps maintain muscle temperature without compromising comfort.

How to choose clothing according to temperature

Clothing for running in the heat must adapt to the day's forecast.

Less than 10 ºC

• technical t-shirt
• sleeves
• light layer

10–18 ºC

• technical t-shirt
• shorts

More than 18–20 ºC

• maximum breathability
• cap / visor
• ultralight fabrics

Here, the technical running t-shirt becomes even more important.

The t-shirt as part of performance, not just looks

Many runners underestimate the impact of the t-shirt.

But when we talk about a marathon, every small detail matters.

The technical running t-shirt should not be understood as an accessory, but as a tool to improve:

• comfort
• breathability
• thermal management
• performance

Especially in hot conditions, it can help you maintain your pace better.

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Conclusion

Choosing the ideal clothing for running marathons is not just an aesthetic matter.

Heat directly affects performance, and appropriate clothing can help you:

• improve ventilation
• reduce thermal fatigue
• prevent chafing
• maintain comfort for 42 km

In a marathon, strategy is not just about gels or pacing.

It also starts with the clothes you choose to wear.

Bibliography

• Périard JD, Racinais S, Sawka MN. Adaptations and mechanisms of human heat acclimation. Scandinavian Journal of Medicine & Science in Sports. 2015;25(S1):20–38.
• Kenny GP, Jay O. Thermoregulatory responses in exercise and heat stress. Comprehensive Physiology. 2013;3(4):1689–1719.
• Havenith G, et al. Clothing and thermoregulation during exercise in the heat. Journal of Applied Physiology. 2012;113(2):239–247.