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Running in shorts offers an amount of freedom and comfort you’re unlikely to find with other kinds of running clothing. The ability to fully extend your legs and make strong lengthy strides is why many runners opt for running shorts over other kinds of clothing. However, if you choose the wrong pair of shorts, you may end up with a pair of running shorts that ride up.
Running shorts may be riding up and causing discomfort because of several reasons. Examples include wrong sizes, wrong materials, and friction. There are many things runners can do to prevent their running shorts from riding up. Examples include covering the leg in substances such as chalk. However, the best way to stop running shorts from riding up is to buy a better-fitted pair of running shorts.
To get a better idea of what can be done to stop runners’ shorts from riding up, I headed to a running forum to ask runners about their thoughts. Some of the runners who answered had this to say:
“I’m a former hockey player with huge thighs because of it. I came to running later in life, but I find most running gear is sized for skinnier people. Men’s shorts come in two styles (at least that I’ve seen) – loose liner or soccer-style compression liner. The former tend to ride up on me something fierce and I get chafing (not skinny thighs). The latter tend to stay in place better, but I’m not a huge fan of the compression-style liners.”
ImplausiblyObvious
“Your thighs are thicc like mine, I put this stuff called Sport Shield everywhere that keeps me greasy.”
monolithe
“This happens to me, too, and AFAICT you’ve got three options:
1. Get thinner thighs.
2. Wear tighter shorts.
3. Deal with it.
I’d love to lose 15 lbs, but even that might not slim my thighs that much. I’ve taken to wearing half-tights for long runs (less chafing!) and just dealing with it on shorter runs.”
stpierre
It seems like the majority of people think that the main reason running shorts ride up is because their thighs are too big for the garment. However, this made me want to look into all the reasons why your shorts might be riding up and what can be done to stop them from doing so.
Why Do Running Shorts Ride Up?
There are a number of factors that can contribute to running shorts riding up. Examples include:
Sweat
A completely normal part of running. Sweat that gets between the skin and the inner layer of shorts can cause friction. As sweat increases, friction can also increase. This can result in your running shorts getting stuck in certain positions as your legs naturally move.
Although sweat can be a big cause of running shorts riding up, runners shouldn’t be worried about the amount they sweat or do anything to try and prevent it. Sweat naturally happens when running and it’s important to keep yourself fully hydrated so that you can perform at your best without getting ill.
Wrong Sizing
One of the biggest reasons that running shorts tend to ride up is that they are the wrong size for the runner. You can jump to this section of the article to find out how to find the correct size for running shorts.
Put simply, running shorts that are too big have excess material which can cause running shorts to bunch up and move around too much. On the other hand, running shorts that are too tight can easily ride up because there’s not enough room around them to easily move with the runner’s stride.
Wrong Design
If we can take anything from the runners who weighed into this article with the views above, it’s that some designs of running shorts simply aren’t made with all runners in mind. It’s a common conception that runners have smaller thighs.
If you’re wondering how to stop shorts from riding up your thighs I urge you not to feel put off! This is a problem for the companies who make running shorts and not something you should feel discouraged about. With this in mind, it’s important that when looking for the right size running shorts, we are also looking for the right design.
Poor Material
The amount of time and money you spend when trying to find the right pair of running shorts can have a big impact on their quality. If you have bought a pair of running shorts made out of cheap or poor-quality materials, these shorts could likely be the wrong size, design, and increase the risk of chafing. All of these factors can then contribute to your running shorts riding up.
Methods To Stop Running Shorts From Riding Up
The best way to stop running shorts from riding up is quite simply to go out and find a new pair of running shorts that are right for you. However, if you have already tried this or don’t want to give up on your current pair of running shorts just yet, there are several tricks you can try to reduce the chances of running shorts riding up.
Hairspray
According to Hello Magazine, using hairspray to prevent clothes from riding up is a common technique used by gymnasts to stop their leotards from moving around too much.
By applying a thin layer of hairspray around the area of your leg where the running shorts ride up, runners can make this area dryer and less prone to rubbing or riding up.
Runners should also be warned, hair spray can cause damage to the skin if it’s overdone. If you’ve recently suffered from chafing or have sensitive skin, I’d think first before trying this technique.
Chalk
Another technique that’s commonly used by gymnasts to help with grip. I’d reccomend adding the chalk to both the inseam of your running shorts as well as the areas of your thighs where the running shorts ride up.
When looking for calk that’s ideal for running shorts, runners need to find a type that’s waterproof and doesn’t irritate the skin. This chalk has been designed especially for all kinds of athletes. Made in the USA, this chalk is free of any artificial drying agents and can be taken with you anywhere in an efficient baggie.
Fold The Running Shorts In
If the reason that your running shorts are riding up is because they’re loose then this technique works very well. By folding the inside of your running shorts back upon themselves, you can make them significantly tighter which can reduce the chance of them bunching up. That being said, you’re likely to have a lot less freedom with this technique.
Furthermore, runners will need to make sure they’re folded up so that they don’t fall down again whilst running, which can be hard to do. One way around this would be to use pins in the running shorts to stop them from becoming undone.
Cut The Ends Off
I would only reccomend doing this as a last resort because there is no going back. The bottom of running shorts is often the main area responsible for riding up and down a runner’s legs. If you plan on cutting off the ends of your running shorts I would reccomend starting with no more than an inch of the bottom.
If you want to go shorter it’s always possible. I’d also recommend using a ruler to cut across the bottom so that both ends are cut evenly. To make sure you leave your running shorts looking up to scratch, it might be a good idea to invest in a pair of fabric scissors like these ones.
Polyester Boning Design
If you’re looking for something more permanent to stop your running shorts from riding up, I would strongly reccomend adding some polyester boning to your running shorts. Polyester boning is used universally for lots of different things from clothing to crafts. When it comes to running shorts, sewing polyester boning to the inseams of your running shorts will give them much more structure
The downside to this is that sewing polyester to the inseam of running shorts may mean less flexibility. You also need to know your way around a sewing needle! Polyester boning generally comes in two different widths – 8mm and 12mm.
If you’d like to learn more about how to sew polyester boning, check out the video below:
Carry a Towel With You
If you want to stop your running shorts from riding up but don’t want to make any physical changes to them, this could be a great option for you. If the main reason your running shorts are riding up is because of sweat, using a towel to dab down sweat intermittently throughout your run could minimize the impact this has.
When it comes to running with a towel, try finding something like this which is small, compact and durable.
Finding a Pair of Running Shorts That Don’t Ride Up
In addition to the suggestions above, there are some things you can do when shopping around for a pair of running shorts that can help reduce the chances of running shorts riding up.
Get The Correct Measurements
If one of the main reasons that running shorts ride up is because they don’t fit properly then it only makes sense to make sure you have the right measurements.
When making sure your running shorts are the right size there are two main areas to pay attention to:
Inseam Measurement
The inseam can be measured from the inside of the groin and down the leg. Running shorts generally have an inseam of anywhere from two – eight inches. If you think that excess material is likely to be the cause of your running shorts riding up, then it would be a good idea to pick a shorter inseam. If friction and chafing are likely to be the cause of your shorts coming up, then a longer inseam may be better.
Waist Measurement
Ideally, running shorts would come with waist-size guides similar to a pair of regular jeans. Unfortunately, runners only have generic sizes such as small, medium, and large to choose from. Fortunately, running shorts tend to come with drawstrings, meaning you can tighten your shorts to a level where they won’t slip around easily and ride up.
Many brands also offer size guides for runners to help them find a pair of shorts that are right for them. Below you can see the waist size guides for Brooks running shorts for both men and women.
| Size | Men (inches) | Women (inches) |
| XS | 28-30 | 24-26 |
| S | 30-32 | 26-28 |
| M | 31.5-33.5 | 28-30 |
| L | 34.5-36.5 | 31-33 |
| XL | 37.5-40 | 34-37 |
| XXL | 41-44 | 38.5-31.5 |
Go To a Professional Running Shop
Just like a pair of running shoes, when shopping for a pair of running shorts, it’s a good idea to get advice from a professional. Not only are they likely to point you to a pair of running shorts that are the right size, but they can also offer advice on the best kind of running shorts for you based on your requirements.
Get The Right Kind Of Running Shorts
If you want a pair of running shorts that don’t ride up, it helps to know about the different kinds of running shorts available so you can figure out which type best suits your needs. The following three examples are some of the most popular shorts runners choose to wear:
- V-Notch Shorts – Come with a loose fit, which is perfect if chafing and friction are the cause of your running shorts riding up! V-notch shorts have an inseam that starts quite low down on the leg and aims to give runners lots of freedom.
- Compression Shorts – These are great at helping prevent as well as maintain an injury. Compression shorts are generally skin-tight. So if the reason your running shorts are riding up is that they are too tight, then these running shorts will be perfect for you.
- Split Leg Shorts – Very similar to V-notch shorts in that they are also baggy. However, Split leg shorts have an inseam that goes up much higher than V-Notch shorts – hence the name. These shorts are likely to provide the same benefits as V-notch shorts when it comes to riding up. That being said, they may offer slightly more freedom.
Running Shorts Riding Up and Chafing
Chafing is a problem that’s often linked to running shorts riding up. It’s so common in fact that I’ve written an entire article on groin chafing and how to prevent it, which you can find here.
There are a lot of different things that can be done to prevent chafing when your shorts begin to ride up. However, a great quick fix is to apply some of this anti-chafe balm – which has been specially made to protect any area of the body that could potentially rub against clothes.
Want to learn more about running shorts? Click here!
