The right marathon training and race-day running gear can help you feel well-suited to get the most out of each mile. It’s important to select training gear that fits you well. The proper outfit, in the right material, can help you stay at an optimal body temperature while running.\nOur experts at UPMC Sports Medicine share tips on how to dress for marathon training and race day.\nRELATED:\u00a0Ready for Race Day: The Complete Marathon Checklist\nTraining Gear\nWhile Buying\nWearing the right materials while running can make a big difference in how you feel and perform during your run. Our experts recommend moisture-wicking materials, usually polyesters, synthetics, or poly-blends. These materials can help keep you dry and minimize your risk of chafing. Although sometimes a more costly choice, having at least two long sleeve and two short sleeve moisture-wicking shirts in your running closet will help you on runs.\nWhen it gets cold, your first thought may be to put on fleece sweatshirts and pants. Fleece-lined running clothes can help keep you warm in temperatures of 10\u00b0 F and below, but will not wick away moisture as well as polyester and blended synthetics. To stay dry in the winter months, wear fleece clothing over top of a moisture-wicking base layer.\nCotton is generally the least preferred option for running clothing. As opposed to moisture-wicking materials, cotton will not breathe with you as you run. It also can hold your sweat in causing your clothes to stick to your body and make you feel weighed down.\nWhile Trying\nA general rule of shopping for running clothes is to always try on your clothing before buying. Since you will be wearing your running gear for long periods of time, it is important to make sure you are comfortable in your clothing. The training period can be long and strenuous so you should look for comfortable yet durable pieces that will last throughout the miles.\nWhen trying on marathon grear, focus on fit as opposed to thickness of the clothing item. If shopping for running in cold climates, form-fitting clothing can help reduce the amount of cold air in between your layers keep you warmer. If shopping in warmer climates where you may need some air, consider choosing:\n\nLooser clothing\nShorts\nTank tops\nShort-sleeved shirts\n\nWhile Dressing\nYour training plan and climate can bring you indoors and outdoors for runs, but remember to use the 20\u2014degree rule when getting ready. Dress as if it is twenty degrees warmer than it will be outside or in your workout space to simulate what it will feel like when you are actually running.\nEspecially with changing weather, run in thin layers. When layering, choose a form fitting moisture wicking base layer with a shell over top. Dressing in layers is more efficient than just one thick, heavy layer. If you are worried about rain or other precipitation, consider a nylon, water-repelling jacket and pants.\nWhile Washing\nWash your moisture-wicking clothes on the delicate cycle in cold water and let them hang dry. The moisture wicking fabrics will be dry in three to four hours and ready for your next run.\nRELATED:\u00a0How to Find Marathon Running Shoes\nRace Day Gear\nThe “nothing new on race day” running motto also applies to your gear. While it may be tempting to dress in a brand new workout outfit or even a race t-shirt, think about the potential discomfort of running double-digit miles with wardrobe discomfort.\nOnce you think you have identified your race day outfit, wear it on a longer run to test how it holds up to running conditions. Make sure all of your apparel \u2014 especially garments under \u2014 properly fit your body and work together to keep you comfortable.\nAs with training gear, dress as if the temperature is 20 \u2014 degrees warmer than expected on race day. Because\u00a0it will likely get warmer and lighter as the day goes on, accessorize your running outfit with easily removable layers like:\n\nArm warmers\nLong sleeve shirt over a short sleeve or tank top\nGloves\nA hat\nSunglasses\n\nBecause\u00a0you may be removing these items, be sure they are either inexpensive so you don’t mind losing them, or tossed to a supporter so you can pick them up later.\nTo learn more about common running injuries and marathon preparation, call 1-855-93-SPORTS(77678) or check out UPMC Sports Medicine’s marathon resources.\nWhat do you wear while running? Do you follow the 20-degree rule?