Great North Run: Essential Attire, Gear, and Race Day Dressing Tips

What Do You Wear to the Great North Run?

Appropriate attire for the Great North Run hinges on strategic layering, moisture-wicking fabrics, and well-tested gear to ensure optimal comfort, performance, and thermoregulation across varying weather conditions.

The Science of Race Day Attire: Why It Matters

Participating in a half marathon like the Great North Run is a significant physiological undertaking. Your clothing is not merely a fashion statement; it's a critical component of your performance and well-being. Proper attire aids in thermoregulation, preventing both overheating and hypothermia, reduces friction to prevent chafing, and manages moisture to keep you dry and comfortable. Disregarding these principles can lead to decreased performance, discomfort, and even health risks.

Core Principles for Great North Run Dressing

Given the Great North Run typically takes place in September in the North East of England, weather can be highly unpredictable – ranging from cool and rainy to mild and sunny. Adhering to these principles will prepare you for any eventuality:

• Layering is Key: Adopt a multi-layer system that allows you to add or remove garments as your body temperature changes during the race and as external conditions shift.
• Moisture-Wicking Fabrics are Essential: Prioritize technical fabrics (polyester, nylon, merino wool blends) designed to draw sweat away from your skin. Avoid cotton at all costs, as it absorbs moisture, stays wet, and can lead to chilling and severe chafing.
• Comfort and Fit: All garments should fit well – snug enough to avoid flapping but not so tight as to restrict movement or circulation. Ensure seams are flat to minimize irritation.
• Test Everything: Never wear anything new on race day. Every item, from socks to your hydration vest, should have been worn and tested during your training runs to ensure it performs as expected and causes no discomfort.

Upper Body: Strategic Layers

Your upper body is crucial for thermoregulation. A three-layer system is often ideal, depending on the forecast.

• Base Layer (Next to Skin):
  • Function: Wicks sweat away from the skin.
  • Recommendation: A short-sleeve or long-sleeve technical running top made from moisture-wicking synthetic fabric. If temperatures are cool, a long-sleeve base layer is preferable.
• Mid-Layer (Optional):
  • Function: Provides additional insulation.
  • Recommendation: A lightweight, breathable long-sleeve top. Only necessary if temperatures are particularly cool or if you tend to get cold easily.
• Outer Layer (Optional):
  • Function: Protects against wind and rain.
  • Recommendation: A lightweight, water-resistant or waterproof running jacket. This should be breathable to prevent overheating. It can be tied around your waist if not needed.

Lower Body: Performance and Protection

Your choice for lower body wear depends primarily on temperature and personal preference.

• Running Shorts:
  • Recommendation: Lightweight, breathable shorts with an inner liner to prevent chafing. Ideal for warmer conditions.
• Running Capris or Tights:
  • Recommendation: For cooler temperatures, capris (3/4 length) or full-length running tights offer more warmth and muscle support. Ensure they are made from moisture-wicking, stretch fabric.

Footwear: The Foundation of Your Run

Your feet endure significant impact during a half marathon, making footwear choices paramount for comfort and injury prevention.

• Running Shoes:
  • Recommendation: Wear your go-to running shoes that are well-broken in (not brand new, but not overly worn out). They should offer appropriate cushioning and support for your foot strike and mileage. Ensure they are tied securely but not too tightly.
• Running Socks:
  • Recommendation: High-quality, moisture-wicking technical running socks (synthetic blend or merino wool). These prevent blisters by reducing friction and managing sweat. Absolutely no cotton socks.

Essential Accessories

Don't underestimate the impact of small accessories on your race day experience.

• Hat or Visor:
  • Function: A visor can keep sun out of your eyes and absorb sweat. A lightweight running cap offers sun protection and can provide warmth if temperatures are cool or protect from light rain.
• Sunglasses:
  • Function: Protect your eyes from sun glare, particularly important if running towards the sun.
• Gloves (Optional):
  • Recommendation: Lightweight running gloves can be beneficial if the morning is particularly chilly. You can easily remove and carry them if you warm up.
• Race Belt or Pouch:
  • Function: For carrying gels, small snacks, keys, or your phone without bulky pockets.
• Anti-Chafing Balm:
  • Recommendation: Apply liberally to potential friction points: underarms, inner thighs, nipples (for men), sports bra lines (for women), and feet. This is non-negotiable for a half marathon.
• Hydration Vest/Belt (Optional):
  • Recommendation: While the Great North Run has well-stocked aid stations, some runners prefer to carry their own hydration and nutrition. If so, ensure it's a model you've trained with extensively.

Pre-Race and Post-Race Considerations

The Great North Run involves waiting around at the start line and a potentially long journey home.

• Pre-Race Warmth:
  • Recommendation: Wear old, disposable clothes (an old hoodie, sweatpants) over your race kit to stay warm at the start line. You can discard these just before the gun, and they are often collected for charity.
• Post-Race Comfort:
  • Recommendation: Have a dry change of clothes, including warm layers, fresh socks, and comfortable shoes, waiting for you at the finish line or in your bag. Your body temperature will drop quickly once you stop running.

Adapting to Great North Run Weather

The key to the Great North Run is flexibility. Check the forecast regularly in the days leading up to the race.

• Cold & Dry: Focus on warm, wicking layers. Long-sleeve base, tights, gloves, and a hat might be appropriate.
• Mild & Dry: Shorts or capris, short-sleeve wicking top. A light long-sleeve top might be worn and tied around the waist if needed.
• Rainy & Cool: A water-resistant or waterproof breathable jacket is essential. Tights or capris are generally preferred over shorts to prevent chafing from wet skin. A running cap with a brim helps keep rain out of your eyes.
• Warm & Humid: Minimalist approach – shorts, light wicking tank or short-sleeve top. Hydration is paramount.

The Golden Rule: Nothing New on Race Day

This cannot be stressed enough. Every item of clothing, every accessory, and every gel or drink you consume on race day should be something you have thoroughly tested during your training. This eliminates variables and ensures your focus remains on your performance and enjoyment of the event, rather than unexpected discomfort or gear malfunctions.

By approaching your Great North Run attire with a scientific understanding of thermoregulation, friction management, and moisture control, you set yourself up for a comfortable, confident, and successful race day experience.