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 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 and intervals: Opt for minimal, close-fitting cuts with maximum stretch
• Treadmill or gym: Comfort and breathability take priority over weather protection
• Long distance and marathon training: Compression, chafe-free seams, and pocket capacity become critical

Step 2: Choose the Right Length

Browse our Leggings Collection to find the right length for your running style:

• Full length (28"–30"): Best for cold weather, trail running, and maximum muscle support
• 7/8 length (25"–27"): The most popular choice, with year-round versatility
• Capri or cropped (20"–23"): Best for warmer months and indoor training
• Running shorts or 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, as it can roll during dynamic movement
• Narrow elastic waist: Avoid for running, as it tends to dig in and roll

Step 4: Evaluate the Fabric

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

Step 5: Assess Pocket Placement and Capacity

• Deep side pockets: Should hold a full-size smartphone without bouncing
• Waistband pocket: Ideal for keys, gels, or cards, and better with a 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, and add a clip-on light on unlit routes. Our Running Gear for London Weather collection covers the rest of the kit.

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 a tighter fit on shorter, high-intensity sessions. Measure against the size guide rather than assuming your usual size.

Step 8: Consider Compression Level

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

Step 9: Think About Longevity

A good pair should hold its shape and opacity through months of regular training rather than sagging after a few washes. To get there: wash cold (30°C max), turn them inside out, never tumble dry, and skip the fabric softener, which clogs the fibres that wick sweat. Our activewear care guide has the full routine.

Final Thoughts

Choosing the right running leggings comes down to understanding your own running habits and knowing which features genuinely affect 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.

Ready to choose? Browse the Leggings Collection, or read what to wear running in the rain for wet-weather kit.