Beginners Guide to Clothing & Shoes

Leave your Golden Goose sneakers at home. They're not for the gym!

When starting a fitness journey, having the right clothing and shoes can make a big difference in your comfort, performance, and safety. You’ve heard me mention shoes alot. Here’s a beginner’s guide to choosing fitness clothing and shoes:

1. Comfort and Fit

• Clothing: Choose workout clothes that fit well but aren’t too tight or too loose. Your clothing should allow freedom of movement without being restrictive. Look for flexible, breathable fabrics.

• Shoes: Your shoes should fit snugly but not be too tight. There should be a thumb’s width of space between your toes and the front of the shoe. Try them on with the socks you plan to wear during workouts.

2. Moisture-Wicking Fabrics

• Clothing: Look for materials like polyester, nylon, or spandex that wick moisture away from your skin, keeping you dry and comfortable during intense workouts. Avoid cotton as it absorbs sweat and can become heavy and uncomfortable.

• Socks: Choose moisture-wicking socks to prevent blisters and keep your feet dry.

3. Breathability

• Clothing: Breathable materials, like mesh panels or lightweight fabrics, help with airflow, especially during cardio or outdoor workouts.

• Shoes: Shoes with breathable uppers, like mesh, will allow for ventilation and keep your feet cooler during workouts.

4. Supportive Sports Bras (for women)

• Choose a Good Fit: Sports bras are essential for comfort and support during exercise. High-impact sports bras are ideal for running, jumping, or high-intensity workouts, while lower-impact bras may work for yoga or strength training.

• Breathable and Adjustable: Look for breathable materials and adjustable straps for a custom fit.

5. Layering for Outdoor Workouts

• Base Layer: Start with a moisture-wicking base layer to keep sweat off your skin.

• Middle Layer: Add an insulating layer (like a lightweight fleece) for warmth in colder weather.

• Outer Layer: Choose a water-resistant or windproof jacket if you’re working out in wet or windy conditions.

6. Activity-Specific Shoes

• Running Shoes: If running or jogging is a primary part of your routine, invest in running shoes with good cushioning and support to absorb shock. Look for features like good arch support and lightweight design.

• Cross-Training Shoes: These are versatile shoes designed for gym workouts, weightlifting, and light cardio. They provide lateral support and are more stable than running shoes. Reebok, Nobull & Nike make great cross-training shoes.

• Weightlifting Shoes: If you’re focusing on weightlifting, flat, stable shoes or shoes with a slight heel (like Olympic lifting shoes) can improve your form and give you better balance. Check out Chuck Taylors, Vans & Nike for options here. 

• Walking Shoes: If you’re starting with walking, shoes with extra cushioning and a supportive sole are key for comfort and endurance.

• Cycling Shoes: If you’re into cycling, either indoor or outdoor, cycling shoes that clip into pedals can improve efficiency.

7. Flexibility and Stretch

• Clothing: For exercises like yoga, Pilates, or stretching routines, choose clothes made from stretchy fabrics like spandex or elastane. These allow you to move freely without restriction.

• Shoes: If you’re doing workouts that involve quick changes in direction (like HIIT or dance workouts), look for flexible shoes that allow your feet to move naturally.

8. Durability

• Clothing: For activities like weightlifting, CrossFit, or outdoor workouts, choose durable materials that can withstand wear and tear, such as reinforced leggings or shorts.

• Shoes: Make sure your shoes are durable enough for the type of workouts you’re doing. For example, trail running shoes are sturdier than regular running shoes because they need to withstand rough terrain.

9. Grip and Traction

• Shoes: For outdoor activities or sports like trail running or hiking, look for shoes with a good grip to avoid slipping. Rubber soles with deep treads offer better traction, especially in wet or uneven terrain.

10. Seasonal Considerations

• Summer: Look for lightweight, breathable clothing and shoes with extra ventilation. Opt for light colors that reflect sunlight. Don’t forget a hat or sunglasses for outdoor workouts.

• Winter: Layer your clothing and choose insulated materials to keep you warm. Look for shoes with extra traction for slippery conditions.

11. Budget-Friendly Options

• Clothing: You don’t need to invest in expensive brands to get good quality. Many affordable brands offer moisture-wicking, comfortable, and durable options. Look for sales or discount retailers for deals on fitness gear. Target will surprise you in this category!

• Shoes: Don’t skimp on shoes. Good-quality shoes can prevent injuries and improve your performance. However, you can often find last-season models at a discount.

12. Accessories

• Headbands and Hats: Help manage sweat during workouts and protect your head during outdoor activities.

• Gloves: Weightlifting gloves can protect your hands from calluses and improve grip.

• Compression Gear: Compression socks, sleeves, or leggings can help with blood circulation and recovery after intense workouts.

• Reflective Gear: If you’re exercising outside in low-light conditions, wear reflective clothing or accessories for safety.

13. Replace Shoes Regularly

• Shoes lose their cushioning and support over time. As a general rule, replace running or training shoes every 300-500 miles or every 6-12 months, depending on your activity level and the condition of the shoes.

Key Takeaways:

• Comfort and moisture management are essential for enjoyable and effective workouts.

• Activity-specific shoes will provide the right support and protection for your type of exercise.

• Investing in quality shoes can prevent injuries, while the right clothing will enhance your performance.

Choosing the right gear is about finding what works best for your body and the types of workouts you plan to do. Let me know if you’d like recommendations for specific workouts or activities!