Are Running Shorts Good for Cycling? When They Work and When They Rub

Plenty of people start riding in whatever is already in the drawer, and for most of us that means running shorts. They are light, they dry fast and they are made for sport. So it is a fair question whether you need anything else. The answer depends on how long you sit on the saddle.

Short answer: For a short, easy ride, running shorts are fine. Past about an hour they start to hurt: there is no pad, the seams sit right where you meet the saddle, and loose legs ride up and bunch. If you ride often, padded cycling shorts make more difference to comfort than anything else you can buy.

Where running shorts work

For short, easy rides, running shorts are fine. A spin to the shops, a ride to the station, twenty minutes on an indoor bike: you will hardly notice a difference. If you are trying cycling for the first time and do not know yet whether you will stick with it, riding in what you already have is a sensible way to start.

Where they stop working

Running shorts are made for a body that is upright and moving. On a bike you are folded forward, sitting on a narrow saddle and turning the pedals thousands of times an hour. That changes what you need.

• No pad. Running shorts have no chamois, so your weight sits on bare fabric and seams. That is the first thing you feel after an hour.
• Seams in the wrong place. The inner seam of most running shorts sits right where your legs meet the saddle, and that is where it rubs.
• Loose legs. Baggy legs ride up, bunch at the front of the saddle and can catch on its nose when you get on and off.
• The liner. Many running shorts have a built-in brief. On a ride it holds sweat against your skin and adds more seams.

What cycling shorts do differently

Cycling shorts are cut for the riding position. They sit close, so nothing bunches or moves, and the pad, the chamois, sits under your sit bones to take the pressure and stop the rubbing. They are worn without underwear, so there is no extra seam between you and the pad. More on why riders wear them in our cycling shorts comfort guide.

The close fit is what puts most people off. It should feel snug, not tight, and our guide on how cycling shorts should fit explains how to tell the difference.

Baggy or tight

If you do not want to ride in tight shorts alone, you do not have to. Wear your cycling shorts underneath and your running shorts over the top. You keep the pad and the close fit where it matters, and you look the way you want off the bike. On hot days and long rides the extra layer holds heat, so most riders drop it once they are used to the feel.

Can you run in cycling shorts?

You can, but not for long. The pad is shaped for sitting, not running, and on foot it feels bulky and warm. For a duathlon or a ride with a short walk in it, that is fine. For a proper run, change.

When to switch

A simple rule: once your rides go past an hour, or you ride more than once or twice a week, get a pair of padded cycling shorts. No other piece of kit changes how a ride feels as much.

Buying your first pair? Our guide to choosing your first bib shorts covers what to look for. Our Essentials bib shorts (men's, women's) are a good place to start: a compressive recycled fabric that moves with you and a wide gripper that holds the legs in place without digging in. If you already know you will ride far, the Performance bib shorts (men's, women's) have a chamois with a soft silicone layer that shapes to your body and reduces friction over hours in the saddle. The women's pair has a women-specific chamois.