Does it matter what you wear when you train?
Many of us grab the first T-shirt in the drawer and head out for a run or to the gym. And that is fine – moving matters far more than the outfit. Still, the right clothing can make training more comfortable, help you stay dry or warm, and even make it easier to stick with your routine.
In this article you will learn what science says about training clothes, fabrics, shoes and support, and how to choose what works for you.
In short. Comfort and fit come first: choose clothes that move with you, suit the weather and do not rub. Two pieces deserve special attention: comfortable shoes and, for women, a well-fitting sports bra.12 The fabric matters too, because it affects how comfortable you feel, how your clothes smell after a workout and even their impact on the environment.34
Fabrics: what touches your skin
| Fabric | What to know |
|---|---|
| Polyester, nylon | Light, durable, dries quickly. Can hold on to body odour after a workout.3 |
| Cotton | Soft and breathable, but absorbs sweat and dries slowly, so it can feel heavy during long sessions. |
| Lyocell (Tencel™), modal | Fibres made from wood pulp. Soft, breathable and pleasant on the skin. |
| Merino wool | Warm even when damp, a popular choice for cold-weather training. |
What research shows. In a study from Ghent University, 26 adults wore cotton or polyester T-shirts during a spinning class. After the shirts were stored for a day, a panel rated the polyester shirts as smellier. The polyester also hosted more of the bacteria linked to unpleasant odour.3
What this means for you. If your training tops start to smell even after washing, the fabric may be part of the reason. Try a top with natural fibres, at least for the areas where you sweat most.
Sports bra: the most important piece for many women
Breasts have very little natural support, so they can move a lot during running or jumping. This movement can cause discomfort and is one of the reasons some women exercise less. A well-fitting, supportive sports bra can reduce or remove this discomfort.1
Example. For running or jumping, choose a high-support bra. For yoga or walking, lighter support is usually enough. Check the fit regularly – researchers estimate that most women wear a bra that does not fit well.1
Shoes: comfort first
There is no single "best" running shoe for everyone. Sports scientists suggest a simple rule: choose the shoe that feels most comfortable to you when you run in it.2 Try a few pairs and take a short test run if you can.
Compression wear
Compression garments are popular for recovery. A review of studies found that wearing them after exercise may help muscle strength recover faster, especially after strength training.5 They are an option, not a must.
Does what you wear affect your mindset?
Clothing can change how we feel. In a well-known study, people who wore a white coat described as a doctor's coat performed better on attention tasks than those who did not.6 This was not a sports study, but many people recognise the feeling: putting on your training clothes can help you switch into "training mode".
Clothing that cares for you and for nature
Every wash of synthetic clothing releases tiny plastic fibres into the water. One laboratory study found that a single wash of synthetic garments can release hundreds of thousands to millions of microfibres.4 This is one reason why more athletes are interested in natural-fibre sportswear.
One brand that has made this its mission is Boldwill, a sportswear label from The Hague, Netherlands. The idea was born in the gym, when the founder noticed how much sportswear is made of plastic. Boldwill makes its training clothes for running, gym and yoga only from natural fibres: Tencel™, modal and organic cotton, combined with bio-based elastane. Tencel™ and modal are made from wood pulp. They feel soft and smooth on the skin, breathe well and absorb moisture, which makes them comfortable even during sweaty sessions.
There’s another bonus: these fibres may also help your clothes smell fresher. In the Ghent University study mentioned earlier, researchers also tested different fabrics in the lab. Odour-causing bacteria did not grow on viscose, a fibre closely related to Tencel™ and modal.³ Boldwill also keeps production close to home: around 90% of its raw materials come from Europe, and most of its clothes are made in Greece.
Instead of launching something new every season, Boldwill focuses on a carefully chosen collection: clean, minimalist designs that work just as well in the gym as on the street. The prices stay the same all year, because quality doesn’t go out of style.78
What makes the brand special is its philosophy. Boldwill connects sport and nature through the idea of steady, natural progress – improving step by step, both in your training and in every choice the company makes.8 It is a reminder that progress does not have to be fast to be real.
Frequently asked questions
Is it OK to train in an old cotton T-shirt?
Yes. For short or easy workouts, it works perfectly well. For long or sweaty sessions, a lighter, quicker-drying fabric may feel more comfortable.
What should I wear for training in the cold?
Wear several thin layers rather than one thick one. You can take off a layer once you warm up.
How often should I replace training clothes?
When they lose their shape or support, or start to rub. Sports bras in particular lose support over time, so check their fit regularly.1
Sources
- University of Wollongong. How better-designed sports bras can help women to exercise comfortably. Steele J, McGhee D, 2020. uow.edu.au
- Nigg BM, Baltich J, Hoerzer S, Enders H. Running shoes and running injuries: mythbusting and a proposal for two new paradigms: 'preferred movement path' and 'comfort filter'. Br J Sports Med. 2015;49(20):1290–1294. doi:10.1136/bjsports-2015-095054
- Callewaert C, De Maeseneire E, Kerckhof FM, et al. Microbial odor profile of polyester and cotton clothes after a fitness session. Appl Environ Microbiol. 2014;80(21):6611–6619. doi:10.1128/AEM.01422-14
- De Falco F, Di Pace E, Cocca M, Avella M. The contribution of washing processes of synthetic clothes to microplastic pollution. Sci Rep. 2019;9:6633. doi:10.1038/s41598-019-43023-x
- Brown F, Gissane C, Howatson G, et al. Compression garments and recovery from exercise: a meta-analysis. Sports Med. 2017;47(11):2245–2267. doi:10.1007/s40279-017-0728-9
- Adam H, Galinsky AD. Enclothed cognition. J Exp Soc Psychol. 2012;48(4):918–925. doi:10.1016/j.jesp.2012.02.008
- TextilWirtschaft. Keine Synthetik, keine Rabatte: So will Boldwill Sports den Sportswear-Markt aufmischen. textilwirtschaft.de
- COSH! Boldwill – The Hague. cosh.eco
Disclaimer. This article is for general information only. If you have pain or discomfort during exercise, talk to a doctor or physiotherapist.
