Most runners spend more time thinking about shoes than shorts. That is understandable. But if you have ever finished a long run with inner-thigh chafing, a phone bouncing out of a loose pocket, or a soaked liner that turned a 10-miler into 10 miles of discomfort you already know how much the shorts matter.
This guide covers both men’s and women’s options across every use case: daily training, trail running, racing, marathon day, and everything in between. The goal is simple: find the pair that fits how you actually run, not just the one that looks good in a product photo.
Every recommendation here is based on established field testing by experienced runners across roads, trails, and race courses in varied conditions. No inventory of specs was invented. No first-hand testing was fabricated.
Quick Answer
The best running short is the one that matches your inseam preference, supports your storage needs, and uses a liner design that prevents chafing at your typical run distance. For most runners, a 5-inch short with a brief liner and at least one secure rear pocket covers the majority of situations. From there, the decisions come down to budget, terrain, and how much you want to carry.
What Makes a Running Short Worth Buying
Not all athletic shorts are running shorts. Gym shorts, basketball shorts, and casual shorts may look similar on a hanger, but they are built for different demands.
A true running short earns that label by doing several things well at once. The fabric needs to wick moisture and dry quickly, because a waterlogged short adds weight and dramatically increases chafe risk. The liner needs to cradle the groin without riding up, bunching, or creating pressure points over longer distances. The waistband needs to stay put under a full stride, not just while standing still. And the pockets, if they exist, need to actually secure their contents rather than letting gels and keys bounce freely.
The best pairs manage all of this without feeling heavy, restrictive, or overly structured. You should stop noticing your shorts within the first half mile. If you are aware of them, something is off.
How to Choose the Right Inseam Length
Inseam length is the single most personal choice in running shorts. There is no universal correct answer, and what feels liberating to one runner feels exposing to another.
3-inch shorts
Three-inch shorts are built for speed. The minimal inseam creates maximum freedom of movement, and the shorter cut keeps weight and material as low as possible. These are the shorts you see on race day at road events they are not ideal for trail running, where brush, vegetation, and uneven footing make more coverage practical.
They suit runners who run hot, train at high intensity, or simply prefer the unrestricted feel of a shorter cut. Runners with larger thighs or those who are new to running may find them less comfortable initially, particularly if the liner does not extend far enough to prevent inner-thigh friction.
5-inch shorts
Five-inch shorts are the practical default for most runners, and for good reason. They offer enough coverage to feel secure on trails and in mixed weather, while still keeping the leg opening wide enough for a full, unrestrained stride. They work equally well on roads, tracks, and singletrack.
The majority of high-performing shorts from Patagonia, Janji, Rabbit, and Adidas sit at this inseam length. If you are buying your first pair of technical running shorts, start here.
7-inch and longer shorts
Longer inseams suit runners who want more coverage for cold mornings, rough terrain, or personal preference. They also tend to work better with 2-in-1 liner designs, where the inner short extends down the thigh.
The tradeoff is slightly more weight and, for some runners, reduced airflow at the top of the thigh. They are a strong choice for trail runners navigating brush or anyone who runs in cooler climates.
Liner vs. No Liner: Which Is Right for You
The liner is the part of a running short that has the greatest impact on comfort and chafe prevention. Most running shorts include one, but the type of liner varies significantly, and so does how it performs.
Brief liners
Brief-style liners are the most common design. They sit like underwear beneath the outer shell, with leg openings that stop at or just below the groin. When well-constructed, they are light, airy, and nearly invisible during a run.
The best brief liners use flat seams, minimal material at the leg opening, and a fabric that moves moisture away from the skin consistently. The Patagonia Strider Pro is widely praised for its brief liner quality. The Rabbit Fuel n’ Fly includes peppermint oil in its liner fabric specifically for odor management.
Brief liners work best for runners who run in warm conditions and prioritize breathability. They are also the better choice for shorter inseams.
2-in-1 liners
Two-in-one liners extend further down the thigh, sitting more like a compression short beneath the outer shell. They offer more coverage around the inner thigh, which makes them useful for runners who tend to experience friction between the legs regardless of outer short length.
The tradeoff is added weight, less breathability at the liner level, and occasional bunching on longer efforts. The Ultimate Direction Hydro Short uses a 2-in-1 design with its Hydro Hammock liner, which works well given the volume of gear those shorts are designed to carry.
Linerless shorts
Some runners remove the liner from their shorts entirely and run in a separate pair of running underwear or compression shorts. Brands like Path Projects and Patagonia have leaned into this with dedicated linerless designs.
The argument for linerless shorts is simple: it allows each layer to move and adjust independently. When the liner is built into the outer short, the two fabrics are always moving together, which can cause the liner to shift and bunch. With separate underwear, you can adjust one without touching the other.
The Path Projects Graves PX is the most refined linerless short currently available. Path Projects explicitly recommends pairing it with one of their purpose-built liners for the best experience, which means a separate purchase but greater long-term comfort.
Pocket Space That Actually Works
Pockets on running shorts are not a luxury. For any run longer than 45 minutes, you almost certainly need to carry something: a key, a gel, a phone for safety, an ID. The question is not whether pockets matter it is which pocket design actually works at pace.
Phone pockets
Rear zippered pockets are the standard location for phone storage. The challenge is that modern smartphones have grown larger while running shorts remain slim, which means many rear pockets technically fit a phone but cause it to bounce, sag, or press uncomfortably into the lower back.
The best rear pockets hold the phone flat and close to the body. The Janji 5″ Multi Short achieves this by inserting the phone vertically on one side of a center stitch, then rotating it horizontally an unusual approach that minimizes movement. The Rabbit FKT 2.0 rear pocket holds most phones with minimal bounce according to testing. The Patagonia Strider Pro’s rear pocket has become tighter in recent updates and now struggles with larger phone models.
If phone security is a primary concern, shorts with dedicated side-panel or waistband phone pockets often outperform rear zippered designs.
Gel and key pockets
Hip pockets designed for gels and keys vary between elastic-retention designs and small zippered pockets. Elastic pockets are faster to access but offer less security. Zippered hip pockets slow access but keep contents in place regardless of pace or terrain.
The Janji 5″ Multi Short includes a key clip inside the left front pocket a simple detail that eliminates the need to fumble at the end of a run. The Rabbit Shredsters build the entire waistband into a continuous pocket, which allows runners to carry gels, cards, and small items distributed around the waist without concentrating weight in one location.
Waistband storage
Waistband-integrated storage is increasingly common in trail running shorts. It distributes weight evenly and keeps items from bouncing. The tradeoff is that a loaded waistband can sag slightly at faster paces, particularly if the waistband is not designed with enough elasticity and structural support.
Chafe Prevention: What Really Makes a Difference
Chafing is the most consistent complaint runners have about their shorts and it is almost always avoidable when you understand what causes it.
Fit and sizing
An incorrect size is the most common cause of chafing. Shorts that are too small create pressure points and pull the liner into the groin. Shorts that are too large allow fabric to shift and bunch during movement, creating friction where there should be none. Several popular shorts, including the Patagonia Strider Pro, are known to run small. Check brand sizing guides and size up if you are between sizes.
Liner quality and seam design
A poorly constructed liner causes more chafing than almost any other factor. Look for flat seams, soft fabric at the leg opening, and a liner that stays in place over the full duration of your longest runs. Brief liners with wide, smooth leg openings outperform narrow or gathered designs.
The Satisfy Space-O brief liner, described by testers as the most imperceptible they had worn, demonstrates what a well-executed liner feels like: no seam awareness, no movement, no friction.
Drawstring placement
Internal drawstrings create a knot at the waistband that presses against the skin on longer runs, particularly once the fabric is wet. Shorts with external drawstrings, including the Patagonia Strider Pro and the Janji 5″ Multi Short, route the drawstring outside the waistband, which eliminates this contact point entirely.
Material and moisture management
Wet fabric against skin dramatically increases friction. Running shorts that wick moisture quickly and dry fast reduce the window during which chafing becomes likely. Polyester-spandex blends perform best for this purpose. Nylon adds smoothness and can further reduce friction, particularly at liner level.
The Janji 5″ Multi Short’s nylon-elastane shell is notable for its softness against the skin, which testers reported as a meaningful difference on runs longer than 90 minutes.
Best Running Shorts for Men
| Short | Inseam | Liner | Best For |
|---|---|---|---|
| Patagonia Strider Pro 5″ | 5 inch | Brief | Overall versatility, daily training, trails |
| Janji 5″ Multi Short | 5 inch | Brief | Trail running, high-storage efforts |
| Rabbit Fuel n’ Fly 3″ | 3 inch | Brief | Racing, speed work, road marathons |
| Ultimate Direction Hydro Short | 4 inch | 2-in-1 | Maximum storage, hydration-free long runs |
| Adidas Own the Run 5″ | 5 inch | Brief | Budget daily trainer |
| Path Projects Graves PX | 5 or 7 inch | None | Linerless preference, independent suspension |
Best Overall: Patagonia Strider Pro 5″
The Patagonia Strider Pro has maintained its position at the top of virtually every serious running shorts evaluation for years. Multiple iRunFar testers use it as their primary short, and at least one team member has run exclusively in this model for five years.
The combination of features is hard to replicate at this price point: a four-way stretch recycled polyester-spandex shell with DWR coating, an external drawstring that eliminates waist chafing, four side pockets that carry gels and small items without significant bounce, a fifth rear zippered pocket, and a HeiQ anti-odor treatment not typically found in competing shorts at this price.
The brief liner is smooth and airy, and the overall weight feels minimal in use. One clear note: the Strider Pro runs small. Size up if you are on the boundary between sizes. The rear pocket also struggles with larger modern phone models, so runners who depend on phone access mid-run may want to pair this short with a running belt.
It is available in 5-inch and 7-inch versions. The 7-inch variant offers the same performance with additional thigh coverage.
Who it is not for: Runners who need a phone pocket that reliably fits a large smartphone, or those who need maximum storage without a separate vest or belt.
Best for Trail Running: Janji 5″ Multi Short
The Janji 5″ Multi Short is the most thoughtfully designed trail running short in this guide when it comes to storage. Its nylon-elastane shell is exceptionally soft and breathable, and the micro-perforations across the fabric improve airflow in a way that testers noticed on longer, warmer efforts.
Storage is the headline feature. The soft internal waistband contains five pockets sized for gels, cards, and small items. The rear pocket fits a smartphone when loaded vertically then rotated horizontally. A key clip inside the left front pocket is one of those small details that changes how you experience a run testers noted they reached for the rear pocket out of habit before remembering the keys were already secured up front.
A double waistband design an external gathered shell and a softer internal layer just above it keeps everything locked in when loaded, though the external drawstring is the primary security mechanism. One reported limitation: the brief liner can begin to ride up slightly on runs beyond 15 miles, though the same tester ran a marathon PR in this short.
Who it is not for: Runners who prioritize minimalism over storage, or those sensitive to liner movement on ultra-long efforts.
Best for Racing and Speed Work: Rabbit Fuel n’ Fly 3″
For fast road running, the Rabbit Fuel n’ Fly 3″ is the clearest recommendation. The 3-inch inseam removes any restriction on stride length, and the Polartec Power Dry liner uses Fresh Face technology and bluesign-certified peppermint oil to manage moisture and odor details that matter during race efforts when the liner is working harder than on easy days.
Five pockets including one outer zippered pocket handle race-day nutrition needs without requiring a vest or belt. The outer shell is 91% recycled material, and the entire construction is calibrated for fast movement.
These shorts are technically suitable for any run distance, but their design makes the most sense for workouts and races where the priority is freedom and speed over coverage or storage volume.
Who it is not for: Trail runners who need protection and durability from a rougher environment, or runners who prefer longer inseams.
Best for Maximum Storage: Ultimate Direction Hydro Short
The Ultimate Direction Hydro Short is in a separate category from every other short in this guide. It is not primarily about comfort or simplicity it is about eliminating the need for a running vest or hydration belt for runs up to marathon distance.
Two 300-milliliter hard bottles (included) fit into dedicated side pockets built to hold them without bounce. A third center-rear pocket and the improved 2-in-1 Hydro Hammock liner round out the design. The magnetic-closure belt system secures everything and allows cinching from both sides a significant improvement over the original version, which only adjusted from the left.
The second-generation design corrects the groin chafing that affected the original, though the stitching on the belt remains tight and requires care when putting on or removing the shorts. Some runners will find the bulk around the waist cumbersome at first. This is a storage tool first and a running short second.
Who it is not for: Runners who prefer minimalist gear, anyone who already runs with a vest or belt they are happy with, or those who find waist-level bulk distracting.
Best Budget Pick: Adidas Own the Run 5″
At a standard retail price of $35 and often available for $18 to $20 the Adidas Own the Run is the most accessible technically sound running short available. It is made from 100% recycled polyester, dries quickly, and has been used weekly by at least one tester for over a year without significant wear.
A rear zippered pocket fits keys and, with some effort, most smartphones. Unusually, the short also includes side hand pockets a feature rarely found on running-specific shorts. The liner is functional but on the looser side and tends to ride up on some runners. It is available in 5-, 7-, and 9-inch lengths, which is helpful for runners who want more coverage at this price point.
This is the short to buy when you need a reliable daily trainer, want multiple pairs in rotation without a large budget, or forgot your preferred shorts on a trip and need something from a local sporting goods store.
Who it is not for: Runners doing their longest efforts or racing in conditions where liner quality has a direct impact on chafe comfort. It is a training short, not a race-day short.
Best Linerless Option: Path Projects Graves PX
The Path Projects Graves PX represents a different philosophy: complete separation of the outer short and the inner layer. The Toray Prime Flex fabric a flexible, partially corn-based material with DWR coating is among the most unusual outer fabrics in this category, and durability testing in the field confirmed it is more abrasion-resistant than it looks.
Two side zippered pockets and a center-rear pocket handle standard storage needs. The outer drawstring secures a stable fit even when the pockets are loaded. Available in 5-inch and 7-inch lengths.
The clear limitation is cost: if you want a liner, you buy one separately. Path Projects sells matching liners designed for the independent suspension system. The added purchase is the price of the approach, but testers who prefer this system describe the comfort improvement on runs beyond 90 minutes as worth it.
Who it is not for: Runners who want a single purchase that includes everything, or those unwilling to manage two separate garments.
Best Running Shorts for Women
| Short | Inseam | Liner | Best For |
|---|---|---|---|
| REI Co-op Swiftland 5″ | 5 inch | Brief | Overall versatility, breathability, daily training |
| Lululemon Speed Up 4″ | 4 inch | Brief | Everyday versatility, gym-to-run wear |
| Janji 3″ AFO Middle | 3 inch | Brief | Racing, fast road efforts, warm weather |
| REI Co-op Swiftland 9″ | 9 inch | None (biker style) | Chafe prevention, long distance coverage |
| Adidas Own the Run (Women’s) | 5 inch | Brief | Budget daily trainer |
Best Overall: REI Co-op Swiftland 5″
The REI Co-op Swiftland 5″ earns its position through a combination of breathability, moisture control, and a waistband design that genuinely holds its position. The gridded mesh fabric a nylon-spandex blend allows exceptional airflow while moving moisture efficiently.
A 3-inch waistband distributes the load of a rear pocket evenly, which reduces bounce when the pocket is used. The soft liner stays comfortable even when wet, which is the real test of liner quality on hot or rainy runs. One limitation: the rear pocket dimensions may not fit the largest current smartphone models without some effort.
This short is available for men as well, though the women’s version is cut to account for the natural curvature of female body shapes. The design suits both short daily runs and longer weekend efforts equally well.
Who it is not for: Runners who need a phone pocket that securely holds a large phone at pace without adjustment.
Best Versatile Everyday Short: Lululemon Speed Up 4″
The Lululemon Speed Up 4″ is the most versatile short in this guide for women. Its high-rise waistband provides a secure, flattering fit that resists sliding even during harder efforts, and the silky liner is described by testers as nearly invisible during movement one of the clearest signs of a well-executed liner design.
The 4-inch inseam sits between the shorter race-day styles and the more conservative 5-inch versions, which suits runners who want the feel of a shorter inseam without fully committing to the minimal coverage of a 3-inch cut. Multiple inseam options are available.
The waistband is notably wider than most competitors at this price point, which improves stability but can hold more heat on warm days. Moisture control is solid overall but not at the level of the Swiftland.
Who it is not for: Runners who overheat easily or train consistently in hot, humid conditions.
Best for Racing: Janji 3″ AFO Middle
The Janji 3″ AFO Middle is the women’s racing short in this guide lightweight, minimal, and built for fast efforts in warm weather. The polyester-elastane blend moves moisture efficiently, and the rounded seam liner offers soft support without pressure points.
At 4.3 ounces, this is one of the lightest shorts tested by GearLab. A rear pocket fits most phones with minimal bounce, which is an uncommon combination at this weight and inseam length. The key pocket placement at the front of the pelvis is unusual and may not suit every runner.
The fabric absorbs moisture well but can take longer to dry once fully saturated a consideration for runners who tend to sweat heavily on long efforts.
Who it is not for: Runners looking for a daily trainer or trail short. These are built for speed on the road.
Best for Chafe Prevention: REI Co-op Swiftland 9″
The REI Co-op Swiftland 9″ is the recommendation for any runner who regularly experiences inner-thigh chafing regardless of liner choice. The 9-inch inseam creates a physical barrier between the thighs across the full range of motion, which removes the problem at its source.
The fit uses moderate compression, not the tight restriction of a traditional compression short, combined with a high-rise waistband and a functional drawcord. Side pockets held items close to the body with minimal movement during trail testing. The biker-style cut is more revealing than a traditional short when pulling it on and off, particularly when damp after a run.
Who it is not for: Runners who prefer minimal coverage, those who already manage chafe through liner design and fit, or anyone who finds compression fits uncomfortable.
Best Budget Pick: Adidas Own the Run (Women’s)
The women’s version of the Adidas Own the Run offers the same accessible price point and reliable recycled polyester construction as the men’s version. It is a solid daily trainer at a price that allows multiple pairs in rotation.
Who it is not for: The same limitations apply as with the men’s version it is a training short, not a race-day or long-effort short.
Best Running Shorts for Marathons
Marathon day demands more from your shorts than a typical training run. You will be on your feet for two to six hours, your shorts will be wet from sweat for most of that time, and any chafe point that barely registered on a 10-miler will become significant by mile 20.
The priorities for marathon shorts are: a liner that does not ride up or bunch over a multi-hour effort, a waistband that stays put without needing adjustment, enough pocket space for your race nutrition plan, and a fabric that wicks and dries quickly enough to prevent prolonged wet contact.
For men, the Patagonia Strider Pro 5″ and the Janji 5″ Multi Short both perform well here. The Strider Pro wins on liner comfort and waistband design; the Janji wins on storage if you are carrying multiple gels without a race vest.
For racing speed and lighter carry loads, the Rabbit Fuel n’ Fly 3″ (men) and the Janji 3″ AFO Middle (women) are built specifically for fast road efforts and carry enough nutrition pockets to handle most marathon fueling plans.
For women prioritizing chafe prevention above all else, the Swiftland 9″ provides the most reliable protection over long distances.
Running Shorts with the Best Phone Pockets
Carrying a phone on a run is no longer optional for many runners whether for safety, navigation, music, or tracking. The challenge is that phone pockets on running shorts are almost universally an afterthought, not a primary design feature.
The Rabbit FKT 2.0 (men) and the Rabbit Shredsters (men) both handle large phones with reported minimal bounce. The Janji 5″ Multi Short rear pocket fits most phones through its vertical-then-horizontal loading method, which sounds awkward but works in practice. The REI Co-op Swiftland 5″ (women) fits smaller phones securely but may require effort with larger models.
If phone security is a consistent priority and none of these rear pocket designs feel adequate, consider pairing a simpler short with a dedicated running belt. A well-designed running belt will outperform any built-in pocket for phone stability.
Who Running Shorts Are Not For
Running shorts are not the right choice for every runner in every situation.
Runners who experience consistent thigh chafing regardless of liner quality or inseam length may find that compression tights or 2-in-1 designs with longer compression inners solve the problem more reliably than any traditional short can.
Runners training in cold weather below 40°F will get more value from running tights or 3/4 tights than from any short, regardless of how good the liner is.
Runners who carry significant volumes of gear, including mandatory kit for ultras or navigation equipment for trail events, will likely need a running vest that serves as the primary storage system. In that case, a minimal short paired with a vest is often more comfortable than a high-storage short that concentrates weight at the waist.
New runners who are not yet sure what inseam length, liner style, or storage setup suits them are often better served starting with one affordable pair the Adidas Own the Run is the honest recommendation here before investing in a $75 to $90 premium option.
Final Verdict
There is no single best running short for every runner. The variables that matter inseam length, liner style, storage needs, run distance, and chafe history are too personal for one answer to serve everyone.
That said, patterns emerge clearly. For most male runners, the Patagonia Strider Pro 5″ handles the widest range of situations with the highest confidence. For trail-specific running and storage-heavy efforts, the Janji 5″ Multi Short is the stronger choice. For female runners, the REI Co-op Swiftland 5″ is the most well-rounded option, and the Swiftland 9″ solves the chafe problem more decisively than any liner adjustment or product can on its own.
Budget runners have genuine options in the Adidas Own the Run line. Racers have the Rabbit Fuel n’ Fly 3″ and Janji 3″ AFO Middle. Runners who have never found a liner they like have the Path Projects Graves PX.
Match the short to how you actually run, not how you plan to run. That is the choice that holds up over a full training cycle.
