Are you new to running or jogging but not sure what to wear? Iโll will show you what to wear in any weather!
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โWellโฆ itโs raining out, I guess Iโll run tomorrow.โ
Sound familiar?
Donโt let โbadโ weather stop you from going on your daily run. My cross-country coach used to say, โThereโs no bad weather, just bad clothes.โ
If youโre healthy and have the right cold-weather gear, you can keep running outside in all but the most extreme winter weather.
Iโve been a six-day-a-week outdoor runner for the better part of ten years. Iโve logged thousands of miles on desert paths, stony mountain trails, remote dirt roads, and busy city streets.
From blistering 105-degree days to frigid -20-degree polar nights of the far north, while I may not be the fastest runner out there, my main focus is on training consistently, regardless of the weather outside.
It can be confusing for beginning runners (and even for more seasoned athletes) to know what to wear when running outside. In this guide, Iโll share what Iโve learned about how to dress for your next run no matter what mother nature throws at you.
The 20-Degree Rule
My first tip is to use the 20-degree rule.
As a general guideline, if youโre using Fahrenheit add 20 degrees to the temperature on the thermometer to get an idea of how hot or cold youโll feel on your run once youโve warmed up.
For instance, if the thermometer reads โ80โโ it will feel like 100โ when you’re out distance running. Similarly, if itโs 20โ outside, itโll feel like itโs 40โ once youโve warmed up.
This rule applies when youโre dry. If itโs wet and windy, it will almost certainly feel colder. Dress accordingly!
Tips for Buying Running Gear
Itโs easy to dress for the weather when you have the right clothing and accessories on hand. Here are a few recommendations for choosing the right running gear for you.
Buy Performance Fabrics
When youโre buying clothes for running, look for performance fabrics. While a regular cotton t-shirt certainly gets the job done, it wonโt be as comfortable as a sweat-wicking performance shirt.
Inner Linings: To Use or Not to Use
In many, if not most, menโs running shorts and tights youโll find an inner lining. That means that they can technically be worn as a single layer (i.e. without underwear). Personally, I find it uncomfortable not to have a second layer.
Opt for Dark Colors with Reflective Accents
While you can wear whatever you want running, I generally like to choose dark clothing with reflective accents (e.g. branding, zippers, stripes, etc.).
Dark colors hide sweat stains better than lighter colors and, in my opinion, look better than bright colors. However, having a reflective element is especially important if youโre running on the road at night or in low-visibility conditions.
Itโs best to wear a reflective vest or harness in especially dark or dangerous conditions.
Running Shorts or Tights?
For decades thereโs been a lively โdisputeโ in the running community over whether running shorts or tights are better. These days, you can find elite runners in both camps.
Many runners prefer half tights for sprinting or speed workouts and regular running shorts for distance.
When the mercury heads south, most runners opt for running tights, but here the debate continues.
Many a novice runner has asked, โShould I wear shorts over my running tights?โ Generally, they receive the answer to do whatever makes them feel more comfortable.
Some guys think that adding an extra layer of fabric is superfluous. Others wouldnโt be caught dead wearing running tights without a pair of shorts overtop.
Generally, elite runners donโt wear shorts on top of their running tights. If you do forgo shorts, black tights are best, and itโs a good idea to wear a shirt or jacket thatโs on the longer side.
Running Accessories
These days, there are tons of running accessories out there. From running watches to bandanas, water bottles, fanny packs, backpacks, gloves, headlamps, phone-holding armbands, heart rate monitors, and I.D. bracelets โ the list goes on.
While some people โneedโ music or a podcast to distract them, others, myself included, canโt stand listening to music while running. Take what works for you, and remember that the accessories you prefer to carry might not be right for others.
Personally, the only thing I always have on me when Iโm running is my keys. Besides that, I often wear my running watch, and if Iโm in a new area Iโll bring my phone.
In inclement weather, Iโll don some cold-weather accessories, and at night Iโll often bring a flashlight or a reflective harness. I never bring water or food, but I hardly ever run farther than 10-12 miles at a time.
What to Wear Running When Itโs Hot Out? (60 degrees and Above)
At 60 degrees and above, wear shorts and a tank top or a tee shirt. Taking off your shirt can also help keep you cool, but beware of sunburns.
Running distance in long basketball shorts isnโt as comfortable as running in shorter shorts made specifically for running.
Depending on your preference, you could also wear half tights. As Iโve already mentioned, a lot of runners wear half tights for speed workouts and split shorts for distance
What to Wear Running in Bad Weather? (Above 40 Degrees)
When itโs not super cold but itโs bad weather outside, I tend to wear a running jacket (of course, the more water-resistant the better, as long as itโs still breathable) with a tee shirt underneath. I wear a baseball cap to keep the rain out of my face.
I usually wear shorts if itโs raining but still warm out. Some guys prefer half tights when running in the rain as they claim it prevents chafing.
Do your mom a favor, wear a reflective jacket, harness, or vest when running in low-visibility conditions.
What to Wear For Running in the Cold? (General Guidelines)
The three main components to consider when preparing to race or train in the cold are running jackets, running tights, and cold-weather accessories.
When it starts to get cold out, youโll probably want to switch from shorts and a t-shirt to a running jacket and either running tights or pants.
I find running tights to be more comfortable than sweatpants or joggers for cold-weather runs. If you do opt for tights, make sure youโre not wearing base-layer tights alone.
Base-layer tights, or long johns, have obviously visible seams around the crotch area and are generally thinner. Running tights, on the other hand, are thicker, and often have pockets, drawstrings, and other added features.
The running jackets I wear are a thin material with some internal insulation. Some are pullovers, but I prefer having at least a quarter zip, as a zipper functions as a way to regulate warmth.
Running jackets generally are close-fitting in the arms with thumbholes at the bottom of the sleeves โ a feature that helps keep your hands warm. The body of running jackets should also be snug, but not tight.
Many runners find that they reach for thin running gloves before they feel that they need a hat. When it gets really cold, you need to double up on gloves, hats, and socks to stay warm. I also find a fleece neck warmer to be a useful accessory.ย
Runnerโs World used to have a โWhat should I wear?โ calculator. You could type in the temperature and weather conditions and it told you what to wear on your run.
It was quite accurate. However, I canโt seem to find it this year. If anyone knows how to access the calculator, please let me know in the comment section.
The 5 Levels of Layering for Running Outside in the Winter
I run outside year-round, even when itโs very cold. After a while, youโll get a knack for seeing the temperature and weather conditions and knowing how to dress to stay warm.
However, when you’re new to exercising outside in the cold, itโll likely take a few years to be able to consistently and accurately refine your intuition for winter running preparation.
To help simplify things, Iโve broken down what to wear in cold weather into five levels โ with level five being the most extreme weather.
While I donโt consciously think of these levels when Iโm dressing to go on a run, I think that theyโre helpful to explain how to layer for the cold.
Level 1
At and below about 45ยฐF, itโs not quite cold enough that I need a hat or gloves, but it still feels chilly.
Consequently, this is when I begin to break out my running tights and jackets.
- Running tights
- T-shirt
- Running jacket
At this level, you could probably still wear shorts and a t-shirt, and thatโs ok. Unless itโs really wet outside, you might get cold, but youโll probably be fine.
Level 2
When it gets a little colder, or windier, or if you just want a little more added warmth, throw on a long-sleeve compression shirt underneath your jacket and grab a pair of gloves.
Also, consider fleece-lined running tights.
- Running tights
- Long-sleeve compression shirt
- Running jacket
- Running gloves
While you might want to bring along a hat, at this point, I still find that I overheat if I wear one.
Level 3
Once the temperature dips a bit below freezing, dressing for the weather becomes increasingly important to avoid getting frostbite or hypothermia. Pay special attention to your hands and ears, as Iโve found that these areas are the first to get nipped by the cold.
- Running tights
- Long-sleeve compression shirt
- T-shirt
- Running jacket
- Running gloves
- Running beanie OR fleece neck warmer
Iโd recommend choosing a compression shirt or baselayer shirt specifically made for cold weather conditions.
In my experience, a beanie and a fleece neck warmer perform about the same in keeping your ears warm. Earmuffs are another option.
Level 4
When itโs around 20ยฐF outside, you need to get even more serious about dressing warmly.
This is when I swap out my running gloves for mittens made specifically for winter sports. Iโll also, add another layer up top and wear both a hat and a neck warmer.
- Fleece-lined running tights or fleece-lined running pants
- Two long-sleeve compression shirts
- Long-sleeve waffle henley
- Running jacket
- Mittens
- Running beanie (or two)
- Fleece neck warmer
Even if roads, sidewalks, and trails are icy you can still get a run in. Just strap on a pair of microspikes on top of your
Level 5
Youโll hardly see anyone else running outside when itโs below 0ยฐF. That doesnโt necessarily mean that you need to stay inside and run on a treadmill. Treadmills are boring! Besides, getting moving outside in the winter is good for your mental health.
If youโre in good health and dressed appropriately, in my opinion, you can safely run outside down to about -20ยฐF or so.
When Iโm running in these kinds of extreme temperatures I try to stay close to places that I know I could duck into to warm up if I needed to.
In other words, I donโt go on remote roads or trails when itโs this cold. Donโt run in deep snow and avoid getting wet. If you were to get stranded outside in this kind of weather youโre in big trouble, especially if youโve been sweating.
I donโt run when itโs about -25ยฐF with windchill. If itโs warmer but thereโs a blizzard, Iโll also skip my run. Use your best judgment and be careful.
- Running tights
- Fleece-lined running pants
- Two long-sleeve compression shirts
- Running jacket
- Long-sleeve waffle henley OR a second running jacket
- Mittens
- Running gloves (sometimes)
- Two beanies
- Fleece neck gaiter
- Two pairs of wool socks (sometimes)
Wearing everything on this list in temperatures around -20ยฐF, Iโve actually gotten too warm. That can be a concern as you donโt want to be wet with sweat in arctic weather. Again, take caution running when itโs extremely cold outside.
Frequently Asked Questions
Below are answers to questions about running that people are asking on the web.
What Should I Wear Running in Cold Weather?
In cold weather wear a running jacket, running tights or pants, gloves, and a hat. You may also find micro spikes and a neck warmer useful in cold, icy weather.
How Cold Is Too Cold To Run?
It depends on your health and your experience with cold weather. It also depends on how wet it is outside, the wind chill, and other factors. I have second thoughts when itโs about -20ยฐF or below, but anything below -30ยฐF is definitely too cold.
What Should I Wear Running in Hot Weather?
Iโd recommend wearing running shorts with a tank top or a performance t-shirt. Wear what makes you feel the most comfortable.
What Should I Wear Running in the Rain?
When itโs raining outside I wear a baseball hat, a running jacket over a t-shirt, and shorts. If visibility is low, make sure to wear something reflective.
Should I Go Running if I Have a Cold?
Use your best judgment. Generally, if you have respiratory symptoms you probably want to stay inside. However, if you just have a sore throat and the sniffles, Iโd say itโs ok to go running anyway.
Should I Wear Shorts Over Running Tights?
Do what makes you feel comfortable. Shorts on top is more modest, but many runners think the extra layer isnโt necessary. However, If youโre going to the gym or stopping by the store afterward, wear shorts on top.
Time To Run
Running outside is a great inexpensive way to stay fit and enjoy nature. By dressing appropriately for the weather, youโll be more comfortable on your runs.
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