Best Running Shorts for Women: What to Look For, What to Avoid & How to Choose the Right Pair

Running shorts are one of the most personal choices in your kit, and the 'right pair' will be different for everyone. A style of running shorts that your friend raves about may ride up uncomfortably when subjected to your running gait, or start to rub uncomfortably after a few miles. The fit that works best for you will depend on factors like your stride, distance, pace, body type, temperature, and personal preferences. If you're not sure where to start, this guide will take you through fit, fabric, types, features, and common mistakes people make when choosing women's running shorts, and tell you exactly how to pick the best women's running shorts with that barely-there feel.

Why your running shorts matter more than you think

The best women's running shorts are ones you don't even realise you're wearing. They should keep you warm and comfortable with no pinching waistbands, climbing hems, abrasive seams, or flapping pockets. Ideally, you shouldn't have to think about them at all between putting them on and taking them off again.

This is important because you're far less able to concentrate on things like your pace, gait, and cadence if you're irritated by chafe or worrying about things falling out of your pockets. If you have to slow down to adjust the waistband of your running shorts or shove your phone deeper into your stash pocket, you won't get the workout you anticipated and may even slow your training progress.

However, if you don't have to think about your shorts at all while you're running, it's a good sign that you've picked the perfect pair.

What to look for in women's running shorts

Fit and length

Fit is arguably the most important thing to look for in a pair of running shorts. Ideally, you need a full range of motion through the hips and thighs without the fabric bunching, twisting or riding up. Of course, other aspects (such as fabric, liner, waistband design, and so on) will naturally affect the fit, but don't focus too hard on any of these without considering the overall fit of your running shorts first.

To properly check the fit of your shorts, make sure that you try out a range of motions in them. In the changing rooms, lift your knees, squat, stretch, jog on the spot, and mimic your stride as much as you can. While you can't get the full-run experience in a store changing room, you should still be able to determine whether the shorts ride up, are restrictive, and so on.

Pay close attention to the waistband when trying on shorts. It should feel secure and not ride up or down when you move - but it also shouldn't cut into your skin. Drawcords can be helpful for achieving the right level of tightness and comfort, but some people find them irritating, so try a range of waistband solutions to find what works best for you.

The length of your shorts can also make a big difference. Remember that how comfortable each length is may vary depending on the type of training you're doing. Here are some suggestions if you're not sure what you're looking for:

• If you prefer a bit more coverage, a 5-7-inch short made of stretchy fabric will give you that comfort and confidence without restricting your stride.

• If you want to work on speed (which can require a longer stride and get very hot!), you may prefer a shorter short with less fabric. A 2-inch short is great for this.

• If you want some middle ground between more coverage and less fabric, opt for a 3-4-inch short that will cover your upper thighs without encasing your whole upper leg in fabric.

Fabric and breathability

The fabric of your shorts makes a big difference to your comfort and performance while running. You don't want running shorts that get heavy and saturated with rain, or that rub and give you the dreaded thigh chafe when sweaty. As such, it's a good idea to look for technical running fabrics with sweat-wicking properties that will move moisture away from your skin and dry out more quickly than traditional fabrics.

If you run in warm weather, train hard, or are prone to sweating heavily, look for lightweight, moisture-wicking fabric. Remember, if the fabric feels heavy when it's dry, it'll be much heavier when wet.

Four-way stretch fabric can be very useful for races or for running rough trails, where you might need a greater range of motion. They're also handy for interval training, as they let you easily increase or decrease your stride and pace.

When considering fabric, think about the seams as well. The wrong kinds of seams can itch or run, irritating the skin. Flatlock seams, which are stitched to lie flush against the skin, are usually a good choice. While flatlock seams alone won't fix a poor fit, they can help a lot if you have sensitive skin that's prone to chafing.

If you're a wet-weather runner (or are just trying to stick to a training schedule in the highly variable British weather!), look for quick-drying properties when choosing your running shorts. Rain, sweat, and mud will all weigh down shorts and make your legs cold and uncomfortable. Quick-drying fabric will get rid of that clammy feeling much faster and help to prevent thigh chafe.

Liner vs. no liner

Runners are divided on the liner issue. Some love them, some hate them. If you're not sure, try out a range of lined and unlined shorts to find what works best for you.

What are lined shorts? Well, they have a built-in liner that provides support and means you don't need separate underwear. This is great for keeping your running kit light, reducing chafing, eliminating extra seams, and so on. As a bonus, there's no VPL with lined shorts!

There are two main types of liners, brief liners and compression liners:

• Brief liners are light. They tend to suit runners who want minimal fabric and who do not need much thigh coverage.

• Compression liners fit more closely against the skin. Many runners choose them to reduce thigh rub, add modesty, and to get a more 'secure' feeling during longer runs. If you're not comfortable with the feeling of running without underwear, compression liners may help. You'll often find compression liners in 2-in-1 shorts.

If you prefer to pick your own base layer, go for a pair of traditional no-liner shorts. Ronhill has a wide range of women’s running shorts with built-in liners, compression-style inner layers, and liner-free designs, so it's easy to find something that suits your exact preferences rather than accepting a single default format.

Pockets

Pockets are a more important consideration than you might realise. Not every pocket style will work for every need. For example, a pocket that works for a house key might bounce a phone out onto the road within a few strides.

To pick the perfect pocket, think carefully about what you usually carry on your runs. A lot of people bring their phone, keys, and maybe some cash for a quick coffee on the way back. For longer runs, you might also want to bring some snacks and/or navigational aids.

Also, think about how often you might need to access what's in your pockets. For example, you'll probably only need to grab your keys on entering and leaving your house, but you may well need your phone more often, especially if you're using a running app or like to switch up your playlist a lot.

• Side seam pockets are good for easy access - a lot of runners use them for a phone. Some shorts these days come with a dedicated phone pocket, which is designed to allow easy access while keeping your phone totally secure.

• Back zip pockets are good for keys, cards, and small valuables. You can secure items in these pockets and won't have to worry about them falling out onto the road as you run.

• Inner waistband pockets are good for compact items or small items that you want to keep close to you. You usually get less bounce around the waistband, so some runners believe that an inner waistband pocket is more secure than unzipped side or back pockets.

Don't forget to consider depth and security. A zipped pocket is often more reassuring than an open pocket for valuables - particularly if you're running uneven 'bouncy' routes. Even though most good running shorts are designed with secure pockets, having a zip can give extra peace of mind

Waistband design

If you want your running shorts to stay in the right place, you need a good waistband - one that's not so tight that it digs in, or so loose that your shorts keep falling down. Believe it or not, achieving the perfect middle-ground isn't all about how tight your waistband is. The design can make a big difference, too.

• A wide waistband often feels a lot more secure, as it spreads pressure over a larger area. They're also useful if you carry heavier items in your pockets, as they have the stability to keep your shorts in place despite extra cargo. If you like a mid-rise or high waistband, a wider waistband will usually prevent the shorts from riding lower during the run.

• A narrow or flat waistband usually has a much lower-profile fit, and is useful if you prefer less bulk around your waist.

• Fold-over waistband styles can be a mixed bag. When well designed, they look good and provide excellent security. However, poorer quality styles can roll or shift as you run.

• Elastic waistbands are great if there's a big difference between your waist and glute sizes. Rather than gaping at the waist and pulling at the thighs (or vice versa), shorts with an elasticated waistband will fit well wherever you need them to.

• Drawcords are useful if your waist size fluctuates or if you need extra security. They're often handy if you carry heavier items sometimes - you can simply tighten the drawstring to stop your shorts dropping when you put your phone or gels into the pockets.

Types of running shorts for women

Split shorts

Split shorts use a side split to give a greater range of motion. They are minimal, lightweight and built for freedom of movement.

You will often see track athletes and speed-focused runners wearing split shorts because they're light and allow for a wide stride. They're a good choice for intervals, races and warm-weather sessions.

The compromise with split shorts is coverage. If you prefer more fabric around the upper thigh, split shorts may not be the best choice for you.

2-in-1 shorts

2-in-1 shorts combine an outer layer with an integrated inner compression short or liner. This gives you the look of a looser short with the closer feel of an inner layer.

The built-in liner can be good for people with thicker thighs who struggle with chafing. It also adds modesty, and can feel more supportive than looser, more traditional styles.

While 2-in-1 shorts don't suit everyone, those who do like them swear by them. 2-in-1 shorts are definitely worth trying out for everyday training.

Compression shorts

Compression running shorts fit relatively tightly to the skin - although they shouldn't fit so tightly that they dig in or restrict movement. Typically, women's compression running shorts give good thigh coverage and are made of flexible material that allows for a good range of motion. A lot of runners like how secure and chafe-free they feel.

Many runners believe that compression gear can help to support muscles on longer runs and help with recovery times. They also protect your energy reserves by reducing 'jiggle' and keeping your movements clean and smooth.

In colder months, you can wear compression shorts as a base layer under looser shorts, leggings or other running kit. That makes compression shorts useful even when it's not shorts weather.

Trail running shorts

Trail running shorts tend to use more durable fabric than lightweight road shorts. They need to be tougher to deal with undergrowth, brambles, stones, rough paths, mud, and bad weather.

Trail shorts often have more storage space than other types of shorts. You can find designs with multiple pockets for items like navigation items, snacks, keys, and phones.

Trail shorts tend to have slightly longer legs, largely to protect the runner's skin from brambles and other obstacles.

Common mistakes to avoid when buying running shorts

• Buying based on looks alone. Always go for function over form if you have to pick between the two. If the shorts rub, shift, or restrict your movement, they will impede your performance and make you very uncomfortable - no matter how good they look.

• Ignoring the liner. If you opt for lined women's shorts, don't assume that all liners are created equal. A poorly fitting liner is often worse for chafing and discomfort than underwear would be (which defeats the purpose of a liner). Check that your chosen shorts have your preferred type of liner and, ideally, try them on and move around as much as you can in them before making your purchase.

• Choosing the wrong length. Think about what you're planning to do in your shorts before you settle on a length. A 2-inch short may feel great for intervals, but too exposed for long trail runs. A 7-inch short may feel protective on trails but excessive during a track session.

• Not checking transparency. Stretch the fabric, bend, squat and check it in bright light if possible. Some fabrics look opaque on the hanger but get a bit too revealing when stretched or exposed to bright sunlight.

• Buying based on a stationary fit. Just standing in front of the mirror to try out your shorts won't give you an accurate idea of their performance on the trail. Try to move as much as you reasonably can in any pair of shorts before making your choice.

• Washing errors. The wrong kind of washing can shorten the life of technical fabrics. For example, excessive heat can damage stretch fibres, and fabric softener can reduce moisture-wicking performance. So, follow the washing instructions on the label.

How to care for your running shorts

• Wash your running shorts on low, and turn them inside out before putting them in the washing machine. This helps protect the outer fabric, seams and technical finish.

• Avoid fabric softener. It can coat fibres and reduce the fabric’s ability to manage moisture. Instead, use a gentle detergent.

• Air dry where possible. High heat can damage stretch, weaken elasticity, and shorten the life of performance fabrics. If you train several times a week, rotating between pairs of running shorts will also help to reduce wear.

• Check the care label before washing. Technical fabrics vary, and many manufacturers issue very different care instructions.

• Check the pockets! This sounds obvious, but you'd be surprised at how many people leave gels in a stash pocket, which then disintegrate during the wash and ruin the shorts.

Find your perfect running shorts with Ronhill 

When looking for the best running shorts for women, think carefully about where and how you run, and what you find comfortable. Fit, length, liner choice, fabric, and pockets are all likely to affect your comfort and performance, so pay attention to each of these aspects before you buy.

If you want minimal fabric for speed, split women's running shorts may suit you. If you want coverage and support, compression or 2-in-1 running shorts may work better. If you like to run trails, pay close attention to fabric durability, pocket security, and length.

Ronhill has long been the go-to choice for women’s running shorts because the range covers real training needs rather than catering to a single, narrow idea of what a runner wants. You can choose between different lengths, liner types, fabrics and storage designs. If you truly want to find the best women's running shorts, Ronhill's collections are the obvious choice.

Explore the Ronhill women’s running shorts collection today, and find the perfect pair to fit the way you run.