What To Wear For Running In Different Temperatures

February 28, 2023

As a runner, you will already know the importance of wearing the correct clothing in accordance to the temperature. Even if you are a seasoned pro, knowing what to wear can be confusing.

Whether you are a newbie when it comes to running, or have been taking up running for a long time, you will benefit from knowing what to consider wearing as the temperatures change.

If you are the type of person who could really do with help when it comes to running in different temperatures, and would like a useful guide to help ‘dress’ you, then you have come to the right place.

So, don’t worry because we have got you covered. In this article we shall take a look at what to wear during different temperatures so you are prepared no matter what the season, or what the temperature is.

Summer Season

While the summer is often a great time to get outdoors, often it can bring humidity along with it. Here are some tips on what to wear during the summer season.

60-70 Degrees Fahrenheit

This temperature is said to be the best to go for a run during, so make the most of it. At this point it is neither hot, yet not cold.

Your best option is to choose a short sleeved shirt or a tank top that is breathable. Team this up with shorts or some capris.

If you find that your legs are feeling the colder side of this weather, opt for some calf sleeves.

70-80 Degrees Fahrenheit

When it gets to 70 or above, yet below 80, you will want to stick with a similar outfit to if the temperature was a little lower (see above).

Keep the clothing lightweight, and wear a baseball cap too if the sun is in your eyes.

80-90 Degrees Fahrenheit

The temperature is hot at this point, and can prove difficult for some people. To help you feel a little cooler as you run, you will want to choose a lightweight tank top that allows your skin to breathe and the sweat to wick away.

You should opt for polyester shorts to help the moisture from your skin to evaporate, otherwise you will be holding on to water (which is your sweat, by the way).

It also means the clothes will not stick to your skin.

90 Degrees Fahrenheit and over

Once the temperature hits 90 Degrees Fahrenheit and above you might feel far too hot to go for a run. However, so long as you are prepared you can run during hot weather safely.

Polyester shorts are a great option, but you might want to either go topless if you are a man, or just wear a suitable sports bra if you are a woman.

However, do remember that the more clothes you lose, you will want to protect your skin with sun lotion. You will also want to make sure you stay hydrated with plenty of water.

Fall And Spring

Spring and fall have similar temperatures, so we have put them together. The Best thing about this time of year is that these temperatures are said to be the best to run in.

However, during these times the temperatures can feel quite different, so you may not want to wear the same thing at 40 degrees as you do at 60 degrees.

Let’s take a look at some options!

40-50 Degrees Fahrenheit

At this cooler temperature, two layers on the torso will be the best option. This means wearing a base layer and an outer layer.

If it isn’t windy, opt for a short sleeved or tank top base layer, and wear a zip-up jacket over the top.

Running tights are best on the legs, just remember to cover the ankles too. If you find you will be too hot, wear shorter tights or thicker shorts – just make sure they are still breathable.

At this temperature you also won’t want to have an overall warm outfit. So, focus on either the legs and ankles, or the upper body. So for example you can wear two base layers and shorts.

This helps you to stay cool and not overheat.

If you find it feels cold, then wear some running gloves or an added layer on top, such as a vest. Overall, just make sure that whatever you wear is flexible enough to chop and change.

50-60 Degrees Fahrenheit

While a little warmer, you may want to opt for one layer on top if you find it feels on the warm side. However, if it is windy, go for two layers.

Some go-to outfits are running tights or capris and a T-shirt, or shorts and a long sleeved shirt that wicks away sweat.


What To Wear For Running In Different Temperatures?

Winter is considered to be the most challenging of all the seasons. Not only is it freezing, but there is the potential for both snow and ice. Also, the wind can be particularly sharp at this time of the year.

This should not stop you from going on a run – just be extra careful.

30-40 Degrees Fahrenheit

Once the weather hits the 30-40 Degrees Fahrenheit mark, you will want to consider layers. For example, a base layer, a long-sleeved shirt, and a running jacket that can be zipped up.

These layers will help to trap heat between them, but also you can remove them if you begin to feel too warm.

Other things to think about are gloves to protect your hands, as well as a hat or a headband to warm up those ears.

Also, wear thicker socks that cover the ankles.

20-30 Degrees Fahrenheit

As soon as the temperature dips, you will want to add more layers but make sure they are thin. While a thick coat might seem like a good idea, it will become too warm under there.

You will want to make sure these clothes are wind resistant too!

A hat will become less optional at this stage, and will keep in some much-needed warmth. While above 20 you might want to keep the ears, hands and feet warm, once the temperature hits below 20 you will need to cover these areas.

Keep wearing socks that are moisture-wicking, and instead wear running shoes that have insulation if you are feeling cold.

20 Degrees Fahrenheit and Below

At this point, it is best to run indoors on a treadmill. However, if you do want to venture outdoors, cover the nose and mouth and wear a thicker jacket.

Also, double up on long sleeve shirts and tights, and opt for running in trail shoes instead if there is snow on the ground.

The trick to really cold weather is to wear two of every item – but obviously not your shoes!

Final Thoughts

When it comes to running in different temperatures, it can be difficult to know what to wear to avoid being too cold or too hot.

Fortunately, so long as you stick to some simple clothing rules, you will never be caught off guard.

Make sure you are ready for every temperature using this simple guide. You will never be stuck with what to wear for a run ever again.

What To Wear For Winter Running | How To Dress For A Run In Winter

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