How to Choose Running Leggings: The Complete Guide

Running leggings are one of the most personal pieces of kit you'll buy. What works brilliantly for one runner can feel completely wrong for another. With hundreds of options available, knowing exactly what to look for — and what to ignore — saves you time, money, and the frustration of a bad run. This complete guide walks you through every decision point so you can choose with confidence.

Step 1: Define Your Running Style

Before looking at any product, get clear on how and where you run. Your answers will shape every other decision:

• Road running: Prioritise lightweight fabric, moisture-wicking, and reflective details
• Trail running: Look for durability, articulated knees, and a secure waistband for uneven terrain
• Track & intervals: Opt for minimal, aerodynamic fits with maximum stretch
• Treadmill/gym: Comfort and breathability take priority over weather protection
• Long distance/marathon training: Compression, chafe-free seams, and pocket capacity become critical

Step 2: Choose the Right Length

Browse our full leggings collection to find the right length for your running style:

• Full length (28"–30"): Best for cold weather, trail running, maximum muscle support
• 7/8 length (25"–27"): The most popular choice — year-round versatility, works across seasons
• Capri/cropped (20"–23"): Best for warmer months and indoor training
• Running shorts/split shorts: Maximum airflow for summer and speed sessions

UK runner tip: A 7/8 length legging paired with a thermal base layer covers the vast majority of British weather conditions year-round.

Step 3: Understand Waistband Types

• Wide high-waist (3"+ band): The gold standard for running. Stays put, supports the core. Look for non-roll construction.
• Drawstring waist: Adds adjustability — useful for runners between sizes
• Fold-over waist: Better suited to yoga than running — can roll during dynamic movement
• Narrow elastic waist: Avoid for running — tends to dig in and roll

Step 4: Evaluate the Fabric

Fabric is the single biggest performance differentiator. Look for moisture-wicking, 4-way stretch, compression knit, quick-dry, flatlock seams, and opacity under stretch. The best fabrics are polyamide/nylon blends with elastane — typically 78–85% polyamide, 15–22% elastane. Avoid cotton entirely.

Step 5: Assess Pocket Placement & Capacity

• Deep side pockets: Should hold a full-size smartphone without bouncing
• Waistband pocket: Ideal for keys, gels, or cards — look for zip closure
• Back waistband pocket: Great for energy gels during marathon training
• Zip pockets: Essential for valuables on longer routes

Step 6: Check Reflective Details

If you run before sunrise or after sunset — which most UK runners do for at least half the year — reflective detailing is a safety essential. Look for reflective strips on the back of the calves and along the waistband. Our running gear for London weather collection has everything you need to stay safe and visible.

Step 7: Get the Fit Right

A well-fitting running legging should feel snug but not restrictive, stay in place during a full squat and lunge, remain opaque under stretch, and have no excess fabric bunching. If you're between sizes, size up for comfort on long runs and size down for maximum compression on shorter, high-intensity sessions.

Step 8: Consider Compression Level

Not all running leggings offer true compression. Look for garments that specify compression level in mmHg or use the term "graduated compression". For most runners, a moderate compression level (15–20 mmHg) is ideal for both training and recovery. See our compression wear collection for performance-grade options.

Step 9: Think About Longevity

A quality pair of running leggings should withstand 100+ washes without pilling, losing elasticity, fading, or seam breakdown. Care tips: cold wash only (30°C max), turn inside out, never tumble dry, avoid fabric softener.

Final Thoughts

Choosing the right running leggings comes down to understanding your own running habits and knowing which features genuinely impact performance. Length, waistband, fabric, pockets, and fit are your five non-negotiables. Get those right and you'll have a pair that earns its place in your kit bag for years.