What to Wear Running in Different Temperature or Weather

Snow, rain, heat, or the blackness of night should not prevent you from getting into your regular jogging or walking routine. Even if you are not a rookie runner, it might be tough to know what to wear when the weather forecast calls for temperatures lower than 50 degrees with low humidity and no wind and when it is higher than 50 degrees with low humidity and wind.

Many runners look forward to the cooler/colder temperatures during the fall and winter seasons. The cool breeze is a pleasant respite after suffering through a sweltering, muggy summer.

However, deciding what to wear when running in the cold may be difficult. Although it is not recommended to run outside in harsh weather conditions, the good news is that you can get out and run.

“There is no such thing as terrible weather; only lousy clothing,” as the Norwegians say.

Deciding what to wear on the run is frequently more challenging than we anticipate it. Not only do we have to consider the temperature, but we also have to consider the various components of the weather and season.

Is there a breeze? Raining? Snowing? Humid? All of these considerations impact the running equipment we select.

And that’s not even taking into thought how comfortable you feel each day while accumulating varied distances. If you live in a region with several distinct seasons, purchasing running clothing and accessories might seem like a time-consuming procedure.

Knowing what to wear for running at every temperature can assist you in getting ready for your run more quickly and efficiently. In addition, choosing the proper running clothing can help you stay comfortable even when the weather is less than optimal for your activity level.

Regardless matter how severe the weather appears to be, it is feasible to run outside comfortably if you have the proper equipment.

What to Wear Running in Different Temperature

A runner’s ability to be comfortable while running is paramount, which implies that you must look at the part to succeed. Most people are aware of specific general guidelines, such as dressing for 10-15 degrees warmer than the outdoor temperature. However, it might be confusing as to what exactly that implies for different temperatures at different times.

For those of you who have struggled with what to wear for your next run and wished there was some type of chart to match the temperature to gear, we’ve got you covered with this guide! Choose what season you are in and what temperature it is outdoors, and you will know exactly what to dress in no time.

While the weather isn’t the most exciting subject to discuss, it is essential for runners who want to be comfortable no matter where they are running.

What to Wear While Running

What to Wear While Running in the Winter

Start running with a calm and collected attitude. As long as you are comfortable throughout your warm-up, you will probably wear too much. Take off a layer if you can stand outside for five minutes and remain quite comfortable.

If the temperature is 10-20 degrees Fahrenheit higher than the current temperature, this is considered a “rule of thumb.” This varies depending on whether you tend to warm up fast or are cold-natured, as well as the intensity and duration of your run. In other words, if you’re going for a shorter or less strenuous run, it’s generally best to dress a little warmer.

The clothing you choose to wear while running may have a significant influence on your overall performance.

Man stretching for better results on running track

It’s essential to give attention to the wind-chill factor temperature because the wind may make it seem much colder than it is, and this can keep you chilled while you’re out running. Furthermore, double the original temperature by 10-20 degrees Fahrenheit if the wind-chill factor is lower than the current temperature.

In those particularly overcast conditions, the wind tries to run against the wind on your way out and back into it on your way back into the city. Running towards the wind while sweating will cause you to become freezing very fast. In addition, a sturdy, wind-proof jacket, preferably with a hood, is excellent for windy conditions.

Chills after a run. After your run is completed, you can expect to cool down quickly. When you’re away from home, that might be a little unpleasant. As a result, make sure to pack at least one dry clothing to change into after you’re done.

  • Temperatures above 60 degrees: tank top and shorts
  • Temperatures of 50–59 degrees: short-sleeved technical shirt and shorts
  • For temperatures between 40 and 49 degrees, wear a long-sleeved technical shirt and shorts/tights. Gloves, a headband, or a baseball cap are optional.
  • 30-39 degrees: long-sleeved technical shirt, shorts or tights, gloves, and a headband or cap are appropriate clothing choices. A running vest with a hood is an option.
  • The following shirts are recommended for temperatures between 20 and 29 degrees: a long sleeve technical shirt and a short-sleeve technical shirt Option 2: Long sleeves and jacket—tights and gloves—as well as a cap or headband to protect the ears.
  • In temperatures ranging from 10 to 19 degrees, wear two shirts with tights, gloves or mittens, a headband or cap, and a windbreaker jacket or trousers.
  • The following items are recommended for temperatures between zero and nine degrees: Tights, windproof jacket/pants, mittens, a headband or cap, and ski mask to shield the face.

In chilly weather, the very last thing you want is damp garments that stick to your body and make it nearly hard to remain warm. Avoid wearing typical sweatpants or other cotton pieces, and instead, choose fabrics that have been particularly designed to keep you warm and dry while being fashionable.

When it comes to the actual individual goods, keep in mind both the 10-degree guideline and the layering recommendation. Runners must exercise extreme caution when it comes to overdressing in chilly temperatures.

If a runner becomes overheated, their body will begin to sweat, which is beneficial in hotter areas since it helps cool the body. However, in colder regions, this evaporation results in a quicker loss of body heat because of the increased heat loss rate.

Top it off with a wind-resistant shell jacket over a body-hugging base layer, and stick to full-length leggings for the bottom half. When conditions are freezing, it is recommended that you cover as much flesh as possible to minimize any needless heat loss.


You’ll probably need three layers if the temperature drops into the 30s: a tank top as a base layer, a long-sleeve shirt, and a zip-up winter running jacket. Wearing something to protect your ears, whether it’s a headband or a cap, will undoubtedly be necessary, as will gloves, significantly if the temperature drops below freezing.

Vests or hybrid jackets with vest-like bodies and adjustable sleeves will provide you with the warmth you want without adding bulk to your appearance. Because of this, you will quickly move your arms without making your body work harder to maintain heat.

You’ll want thick tights, and some personally like to wear shorts over their tights (no matter how ridiculous it looks) since it keeps them warmer in the colder months. You’ll want to get sure that your legs and backside are as heated as possible because you’ll be wasting a significant number of heat from those areas of your body.

Very Cold

When the temperature falls below freezing, you’ll want to dress in as many layers as possible. While a fleece headband could have sufficed in the 30s, a hat will most certainly be required in the 20s. Make sure that as many of your clothes as possible are wind-resistant before heading out into the elements.

It’s critical to ensure that your extremities—feet, ears, and hands—are appropriately protected because that’s where you’ll lose the most heat the fastest. Mittens, rather than gloves, may be a preferable choice in cold weather since they keep your fingertips warmer.

You might even want to acknowledge investing in a pair of insulated running shoes to keep your feet nice and toasty. However, don’t swap out your moisture-wicking socks for a couple of fleece or wool socks. Your toes will be kicking themselves afterward. Your feet may stay warmer, but they may also sweat and swell, producing blisters and general pain. Don’t deviate from your usual pair of moisture-wicking socks.

Hardcore Cold

When the weather gets this chilly, you might want to consider using a treadmill to get your exercise in. I know it’s the misery of every runner’s existence, but in these freezing conditions, it could be worth it to put up with it. If you decide to go for a run outside, remember to keep your hands over your nose and mouth since the air might become quite chilly.

In a similar vein, leg warmers or calf tights, as well as a thicker jacket, will likely be required to ensure that your core remains warm. You’ll also need a heavier hat with fleece on the inside and two pairs of gloves to keep warm.

Finally, you’ll likely need two pairs of tights and two long-sleeve shirts—perhaps even one that’s a little thicker if it’s very chilly outside. You may also reconsider investing in a set of trail-running shoes, which will provide you with more traction when you face snow and ice.

If you want to run well in freezing conditions, you’ll want to think in terms of seconds rather than minutes. If you do not have two of a particular item, there is a significant probability that you will not be able to keep warm while jogging.

The appropriate way to warm up before and cool down after your cold-weather run will be taught to you.

Dressing Properly for Spring Running

For many runners, the start of the spring running season is a pleasant change after surviving the frigid winds and freezing temperatures of winter – that is, until we find ourselves drenched in freezing rain.

To properly prepare for a spring run, it is frequently necessary to have many various alternatives available. You’ll want to dress appropriately for the temperature and modify your clothing to accommodate any additional weather conditions, such as wind, rain, or snow.

You’ll still want to wear a long-sleeved shirt and either full-length tights or capris, depending on your particular choice, even if the weather is in the 40s.

Spring RunningIf the weather is particularly windy, it may be beneficial to have a lightweight jacket with you to keep you protected from the elements. Wearing a pair of light gloves might also help keep your fingertips warm at the start of your running session.

Running weather is excellent for most of us if the temperature is in the 50s, which is when the temperature is in the 50s. Learning what to dress in 50-degree weather is the simplest of all because it typically necessitates very little additional equipment.

For this temperature range, you’ll want to wear a short-sleeve shirt or a lightweight, long sleeve shirt with capris or shorts, depending on the weather. If it’s windy, such lightweight windbreakers can still come in useful, especially if you’re trying to stay warm while fighting a headwind.

Running gloves are still popular among sure runners, especially those who want to begin their runs with a light pair.

For most runners, temperatures in the 60s offer a welcome respite from the heat. You’ll want to dress in a short-sleeved shirt with either capris or shorts for the time being. Except if your fingers are incredibly vulnerable to the cold, running gloves are typically not required.

Considering that it’s getting a little hot outside, it would be a good idea to carry along something to keep the sun off your face and prevent you from getting too hot.

What to Wear While Running in the Fall

Running during the fall season is a favorite season for many runners, and with valid reason. Conditions are practically ideal — temperatures are beginning to go down after a scorching summer running season, and the humidity has all but left. In contrast to the spring, the air is crisp, and rain is considerably less common.

While selecting what to wear for fall running, you’ll want to follow the same rules as you would when dressing for spring jogging. If you’ve just finished a season of hot weather running, you might notice that things are a little colder than average. Have a light set of gloves on hand at the beginning of your runs, just in case.

Running in the FallSpring and fall are some of the most pleasant times to go for a run, as any runner will tell you. Running is best done in temperatures ranging from 50 to 60 degrees. You won’t be too chilly or too hot; the temperature will be just right.

At the same time, there are fluctuations in temperature to consider. Wearing the same clothes for 40 degrees is not the best idea for 60 degrees, so it’s vital to have various alternatives accessible.

When the warmth is in the 40s, you’ll most likely need two layers to get by in the beginning. Figure out what sort of foundation layer works best for you and what kind of outer layer you like. Some want to wear a tank top as a base layer and a zip-up jacket over it unless it’s windy. Some may use it to cover my neck if necessary or unzip it if it becomes too hot.

In addition, running tights that cover your ankles will likely be necessary so that your body does not have to run as hard to maintain its heat as much as possible. If you’re worried about becoming too hot, you could always go for tights that are a little shorter.

To avoid having two “warm” options in one outfit, runners try to make either the top or bottom slightly more breathable than the other. For example, some might wear a long-sleeve shirt and jacket on top and capris on the bottom, or a tank and jacket on top and ankle-length tights on the bottom, depending on the weather.

A vest and running gloves may also be appropriate depending on how chilly it is. Whatever you believe will be the usual helpful for you.

No matter whatever choice you choose, it is critical to constantly ensure that your clothing is as adaptable as possible to deal with changes in the temperature during the day. Some runners have a specific jacket that they adore since it includes thumbholes that they can use if they need to keep their hands partially covered, but they are not required.

When the temperature is in the 50s, you can usually get away with wearing only one layer unless it’s windy. Depending on your preference, you can wear a t-shirt and capris/tights, or a wicking long-sleeve shirt and shorts. Those are the combos that they reach for most often.

If the temperature is in the extremely low 50s, or if you are prone to being chilly, you may always wear a long-sleeve shirt and tights. Alternatively, you might consider wearing a base layer to remove it throughout your run, which may be more comfortable. As a caveat, you will need to decide what you will do with the layer you have lost, whether it is slung over your shoulder, stuffed into a running pack, or something else entirely.

Some like to wear a long-sleeved running shirt because it lets them be sure that they will be warm enough at the start of their run and adjust their body temperature by pulling my sleeves up and down as needed throughout the run to keep them comfortable.

How To Dress For Running In The Summer

Running in this weather is one of the runner’s favorite activities. They are prone to getting a cold, so days in the 60s are very welcome for them. They are the ideal blend of being warm enough without being too hot. You may wear a transparent short sleeve shirt with mesh-paneled capris or shorts with calf sleeves, which they usually wear while running.

Depending on how chilly or hot you prefer to run in, you may want to dress a little bit more or less than you usually would. As is evident, the number of airborne debris and sunlight will influence the type of clothes you’ll need for maximum comfort.

When the temperature is in the 70s, a lightweight tank and running shorts or capris will be appropriate for the occasion. You may be shocked by the idea of capris, but they will feel just great if the material is meshed and permeable and if the capris are constructed with vents to allow in the breeze, which will aid in the removal of excess sweat.

Running In The SummerYou should use a tank top that is airy, light, and composed of a synthetic material that drains moisture if the weather is hot and humid and the temperature is in the 80s before going for a run in it.

Likewise, you’ll want running shorts that are composed of a material that aids to wick away sweat, such as polyester. Having your clothing stick to you and making you feel icky is the last thing you want to happen.

If it’s scorching outside, you’ll probably want to run with the bare minimum of clothing on your body. For women, this may mean wearing a sports bra, and for guys, it could mean going shirtless. When you take off your clothing, make sure that you are using sunscreen to protect yourself from the sun. Remember to take lots of water during your run, especially if it is sweltering outside since you will become dehydrated very fast if you don’t.

Summer running season may be deceptive in terms of its intensity. Although it appears to be the most convenient and comfortable option, running in the heat can offer many difficulties for certain people. Dressing for summer runs, on the other hand, generally takes the least amount of effort.

Choosing what to wear for summer runs is generally a matter of selecting a straightforward ensemble; but, taking along a few extras will assist in keeping things pleasant.

Wearing a tank top or short sleeve shirt with shorts will be appropriate for this sort of weather. Lightweight socks can help you prevent excessive perspiration, which can contribute to blisters in your feet.

Running in the sun is difficult enough without adding the added burden of a visor that keeps the sun off your face and some light sunglasses to make it a bit more bearable. A portable water bottle is a simple addition to your running costume that may help you prevent dehydration and overheating on longer runs.

When the weather rises beyond 90 degrees, you might want to consider doing your run on the treadmill instead. If, on the other hand, you are firm to go outside, you will need to take precautions to avoid overheating to avoid injury.

When the temperature is this hot, all you’ll want to wear is a tank top and shorts to keep cool. Make sure to use a visor to keep the sun off your face and avoid wearing caps that will absorb the sun’s rays completely. Having a water bottle with you is a must in this weather, even for quick, simple runs.

What To Wear When Running In The Rain

While we all hope that we could go for a run when the climate and weather conditions are ideal, the fact is that we will have to run in the rain on certain days.

To protect the rain from getting into your eyes, you might consider wearing a hat with a wide brim. In a similar vein, avoid making the rookie error of wearing too many layers since this will result in everything being wet and you being forced to wear even more heavy damp gear.

A trash bag may be transformed into a practical raincoat by cutting armholes and a neck hole in the top of the bag. Getting an additional layer to protect you from the rain may make a significant difference in how wet you end up becoming.

Although it is always vital to be aware of your surroundings when running, it is more crucial when it is raining since stepping into a giant puddle will result in your shoes and socks becoming saturated.

Lastly, when you’ve finished your run in the rain, make sure to get home as quickly as possible and change from your wet clothes. The danger of hypothermia rises when you are damp or soiled. And don’t forget to dry your shoes–but not in the dryer or front of a heater, as this can cause their shape to alter and the foam to become brittle and brittle.

Finally, whether the rain is warm or cold, it is vital to dress in layers so that you are prepared to withstand any amount of rain, wind, and temperature changes that may occur throughout the day.

If you’re going to be jogging during chilly rain, you might want to consider investing in a waterproof rain jacket. Most of the time, though, they can keep your sweat trapped inside, so you may still find yourself wet after your run.

However, if you don’t mind getting wet, a waterproof jacket will keep you warmer and more comfortable when out in the elements. This is exceptionally important when it is raining in cold weather since you will become colder much more rapidly if the rain soaks through your clothing, which is especially true if there is wind.

While warm rain will undoubtedly be more pleasant than cold rain, be sure you do not overdress for the weather conditions. Though it’s 70 degrees outside and the shower is warm, dress as if it’s 70 degrees outdoors. Even if it’s raining, you’ll still be excellent because of it.


It is apparent that running is a very personalized activity, and knowing what to wear while running is simply another example of this. However, while understanding the fundamentals of different temperatures is helpful, you will need to experiment with a few alternatives to find out which one is most comfortable.

You’ll probably figure it out quite fast because we all have a propensity to want to make ourselves as comfortable as possible.

Determining what to wear when running may appear to be an insurmountable chore at times, but taking the time to monitor the climate and plan out your running gear will always pay off once you are out on the road.

Choosing the most appropriate running clothing for the weather can enable you to feel comfortable at almost any temperature. Dressing correctly for the season helps keep you safe while also ensuring that you have the best chance of completing your run successfully.

Knowing what to wear in any weather can allow you to spend more time outside, breathe in the fresher air, and enjoy some of the most significant aspects of each season all year long!

Frequently Asked Questions

What effect does the weather have on running?

Scientists have discovered that different weather variables such as wind, dew point, wet-bulb temperature, precipitation, and cloud cover all have an impact on running performance to some degree, but that none has a more significant effect than the air temperature. The heat has a noticeable impact on your racing speed.

What effects does jog in the cold have on you?

“Colder weather cause muscles to tense and oppose efforts that would seem more fluid on warmer days, and they also shorten your stride length, which might affect your total pace (particularly on slick terrain, when your attention is on preserving balance rather than speed).”

Is it true that rain makes jogging more difficult?

Rain might make it difficult to move quickly. Rainy days are not ideal for speed exercises and time objectives since the weather might make it challenging to maintain your speed. Rain might increase your overall time by as much as two minutes every mile traveled. Rainy days might significantly raise your chances of being injured when participating in some form of training.

Is running in the rain beneficial to your health?

It is typically safe to do so when running in the rain as long as you avoid doing so during lightning storms, thunderstorms, or hefty rainfall. Running in wet conditions may be made more pleasant and safe by dressing in moisture-wicking clothing, using fluorescent gear, and ensuring your running shoes have enough grip on the road.

Is it true that running in the rain damages your shoes?

It is pretty simple to dry your sneakers, but first, here are a few more suggestions: Keep your final pair of running shoes in your closet for when it’s raining hard outside. A jog in the rain will not damage your new sneakers, but it certainly makes them appear dirty.

Coach Brian
My name’s Brian and I created Darbaroud.com to help people run far. After conquering marathons and ultramarathons, I became a running coach to help others achieve their running goals! We help people run far. By using this website, you can spend less time searching the Internet and being overwhelmed with information and more time doing the one thing you want to do: become a better runner.

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