What to Wear Running: Weather-Based Clothing Guide

"What should I wear?" is one of the most common running questions—especially when weather varies. This guide gives you a simple system for dressing right every time.

The Core Principle

The 15-20°F Rule

Dress as if it's 15-20°F warmer than the actual temperature.

Why? You generate significant heat while running. What feels cold standing still becomes comfortable once you're moving.

Example:

• Actual temperature: 45°F
• Dress for: 60-65°F
• What to wear: Long sleeve shirt, shorts or light tights

<QuickTip> If you're comfortable at the start, you're probably overdressed. You should feel slightly cool for the first 5-10 minutes. </QuickTip>

Temperature-to-Clothing Chart

Quick Reference

| Feels Like | Upper Body | Lower Body | Accessories | |------------|------------|------------|-------------| | 60°F+ | Singlet/T-shirt | Shorts | Sunglasses, hat | | 50-60°F | T-shirt/Long sleeve | Shorts | Optional arm warmers | | 40-50°F | Long sleeve | Shorts or light tights | Gloves, headband | | 30-40°F | Base + light jacket | Tights | Gloves, hat | | 20-30°F | Base + mid layer | Tights | Warm gloves, hat, buff | | Under 20°F | Multiple layers | Tights + wind pants | Full coverage |

Use "Feels Like" Temperature

Always dress for the "feels like" or apparent temperature, not the actual:

• Accounts for humidity
• Accounts for wind
• Better represents what you'll experience

Warm Weather (60°F+)

The Basics

<WeatherCard condition="Warm Weather" temp="75°F" humidity="60%" wind="5 mph" verdict="good" />

Keep it minimal:

• Singlet or lightweight t-shirt - Light colors reflect heat
• Shorts - As short as comfortable
• Moisture-wicking everything - No cotton

Material Matters

In heat, your clothing's job is to help you cool:

• Mesh panels - Allow airflow
• Light colors - Reflect rather than absorb
• Loose fit - Air circulation

Sun Protection

• Hat with brim or visor - Shields face
• Sunglasses - Protects eyes
• Arm sleeves - Optional sun protection (white reflects heat)
• Sunscreen - On exposed skin

Cool Weather (40-60°F)

The Goldilocks Zone

<WeatherCard condition="Cool Weather" temp="52°F" humidity="45%" wind="8 mph" verdict="great" />

This temperature range is ideal but can be tricky to dress for.

50-60°F Options

• T-shirt - If you run warm
• Long sleeve - If you run cool
• Shorts - Almost always
• Arm warmers - Perfect for this range (easy to remove)

40-50°F Options

• Long sleeve - Base layer
• Light jacket or vest - For wind
• Shorts or capris - Legs adapt quickly
• Light gloves - Hands get cold first
• Headband or buff - For ears

Cold Weather (20-40°F)

Layering Is Key

<WeatherCard condition="Cold Weather" temp="32°F" humidity="50%" wind="10 mph" verdict="fair" />

Cold weather demands strategic layering.

The Three-Layer System

Base layer (against skin):

• Moisture-wicking synthetic or merino wool
• Snug fit to pull sweat away
• Never cotton

Mid layer (insulation):

• Fleece or light insulation
• Provides warmth
• Can be removed if overheating

Outer layer (protection):

• Wind-resistant
• Breathable
• Water-resistant if needed

30-40°F Specific

• Base layer + light jacket usually sufficient
• Full-length tights
• Light to medium gloves
• Hat or headband for ears

20-30°F Specific

• Base + mid layer + outer layer options
• Warm tights (fleece-lined if you run cold)
• Insulated gloves
• Hat that covers ears fully
• Consider buff for face

<Callout type="info" title="Extremities First"> Your hands, ears, and feet get cold first. Investing in good gloves and a hat makes more difference than a warmer jacket. </Callout>

Very Cold Weather (Under 20°F)

Full Coverage Mode

<WeatherCard condition="Very Cold" temp="12°F" humidity="55%" wind="15 mph" verdict="fair" />

When wind chill drops significantly:

Upper body:

• Moisture-wicking base layer
• Insulating mid layer
• Wind-proof outer layer

Lower body:

• Tights (fleece-lined recommended)
• Wind-proof layer if very windy

Accessories:

• Insulated gloves or mittens
• Hat/balaclava
• Neck gaiter
• Consider hand and toe warmers

Exposed Skin

Below 20°F (especially with wind):

• Minimize exposed skin
• Cover face with buff or balaclava
• Watch for numbness (frostbite warning)

Rainy Weather

The Wet Weather Dilemma

Rain adds complexity to any temperature.

Light Rain (Warm Weather)

• Skip the jacket (you'll overheat)
• Accept getting wet
• Fitted clothing (loose gets heavy)
• Brimmed cap (keeps rain from eyes)

Cold Rain (Below 55°F)

• Light rain jacket required
• Wool maintains warmth when wet
• Brimmed cap still essential
• Water-resistant layers

<Callout type="warning" title="Cold + Wet = Dangerous"> Wet clothing loses insulation. A 50°F rainy day can cause hypothermia if you slow down or stop. This combination requires more layers than the temperature alone suggests. </Callout>

Anti-Chafe

Wet conditions increase chafing:

• Apply Body Glide or Vaseline to friction points
• Inner thighs, underarms, chest
• Apply before you get wet

Windy Weather

Wind Chill Matters

Wind strips heat from your body. Dress for the wind chill, not the thermometer.

| Actual Temp | 15 mph Wind | Dress For | |-------------|-------------|-----------| | 50°F | 43°F | 58-63°F (layer up slightly) | | 40°F | 32°F | 47-52°F (add jacket) | | 30°F | 19°F | 34-39°F (full layers) |

Wind-Proof Layers

On windy days:

• Outer layer should block wind
• Vest protects core from wind
• Don't overdress—wind often cools you just right

Humidity Considerations

High Humidity

High humidity prevents sweat evaporation:

• You'll feel hotter than temperature suggests
• Dress lighter than the temperature-chart suggests
• Focus on moisture-wicking

Low Humidity

Low humidity helps cooling:

• Can dress slightly warmer
• Sweat evaporates efficiently

Personal Factors

"I Run Hot" vs. "I Run Cold"

Adjust the 15-20°F rule based on your body:

• Run hot: Dress for 20°F warmer
• Run cold: Dress for 15°F warmer

Pace Matters

• Easy runs: Generate less heat, dress warmer
• Speed work: Generate more heat, dress lighter
• Long runs: Start warmer, may shed layers

Time of Day

If temperature changes during your run:

• Morning runs warm up → bring removable layers
• Evening runs cool down → bring extra layer to add

Building Your Running Wardrobe

Essentials (Start Here)

1. Moisture-wicking t-shirts (2-3)
2. Running shorts (2-3 pairs)
3. One long-sleeve shirt
4. Light jacket/windbreaker
5. Running tights (1 pair)
6. Light gloves
7. Headband or buff

Add As Needed

Based on your climate:

• Hot climate: More singlets, sun protection
• Cold climate: Mid layers, insulated gloves, warm hat
• Rainy climate: Water-resistant jacket, extra socks

Quality Over Quantity

Invest in:

• Good moisture-wicking base layers
• Quality running shoes
• Proper sports bra (if applicable)
• One good rain jacket

<QuickTip> Check the forecast the night before and lay out your clothes. Morning decisions about what to wear often lead to the wrong choice (or skipping the run). </QuickTip>

<AppCTA title="Know What to Wear" description="Run Window shows the 'feels like' temperature for your run window, making it easy to dress right. No more overdressing or freezing." />

Key Takeaways

1. Dress for 15-20°F warmer - You heat up while running
2. Use "feels like" temperature - Accounts for wind and humidity
3. Layer for flexibility - Easy to adjust as conditions change
4. Protect extremities first - Gloves and hat matter most
5. Moisture-wicking is essential - No cotton, ever
6. Decide the night before - Avoid morning guessing

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Still not sure what to wear? Run Window shows real-feel temperatures so you can dress perfectly for every run.