Find Out What To Wear When Running In Any Weather
If the seasons change four times a year where you live, you might have the same problem as me. What do you wear running in different types of weather and temperature?
Sometimes it’s easy to know you need a tank top on hot days and a few layers on cold days. But what about the days with temperatures in between?
If you’ve ever asked, “How should I dress for my run?” the answer is within this post. This running clothes guide will help you suit up for your run, making sure you’re as comfortable as possible. This post is handy when packing for a race you travel to.
What to Wear Running in Summer
The dog days of summer are a challenging time for runners in warm climates. However, finding the best hot-weather running gear will make those runs more bearable.
Running Clothes for Hot Weather (90° or Above)
Knowing what to wear when running in hot weather is important because the high temperature makes it dangerous. You must wear as little clothing as possible when running in extreme heat.
I’ve experienced multiple marathon training cycles through the intense Nashville, Tennessee heat, and being cautious is essential!
Don’t wear dark colors that attract the sun. Instead, wear white and other lightly colored clothing.
Upper Body
Because minimal clothing is best for high-temperature runs, men may run shirtless, and women benefit from wearing only a sports bra. Be sure your sports bra is well-fitted for maximum comfort.
A moisture-wicking singlet is perfect if you prefer more clothing coverage.
A hat with a bill or sunglasses is also a good idea on a sunny day.
I don’t wear hats on warm days because they trap heat on my head, and I overheat quickly. Instead, I grab a pair of goodr sunglasses as I head out the door to help limit squinting.
Lower Body
Wearing shorts or a running skirt for the lower body is very beneficial on these sweltering days. So if you’ve seen elite runners (think Olympians), you may have noticed them wearing very short shorts.
If you want to choose this shorts style, notice whether your thighs rub together. This is entirely normal for many runners, myself included.
I highly recommend Body Glide to stop inner thigh chafing. This will help cut down on friction that often leads to sensitive skin.
Hot Weather Running Tips
I’ve often wondered how to dress for my run on hot days because I warm up so much. So starting with the right tips can make all the difference on your hot day runs.
☀️ Slather on the sunblock.
There’s nothing worse than dealing with a sunburn when trying to stay consistent in your running routine.
☀️ Stay hydrated.
Before the run, during the run, and after the run are times you should be taking in hydration. My favorite sports drink is Nuun Hydration.
☀️ Run in the early mornings or evenings.
Find a time when the temperature dips below the extreme and the sun isn’t high in the sky. Running when the temperature is the lowest will keep you the safest.
If you run in limited daylight, be well prepared for safety!
💡 I recommend the Noxgear Tracer2.
Use discount code MAESMILES for 35% off. 💡
Running Clothes for Warm Weather (70°-89°)
On a warm day, most runners dress nearly the same as the sweltering temperature days.
Upper Body
A moisture-wicking T-shirt might suit you if you run a bit cooler during these temperatures. Runners who run hot will do best with a singlet.
I live and run in Nashville, Tennessee.
During the summers, even when the temperature is in the 70s, the humidity can cause many complications. This means I always try to wear the least amount of clothing necessary.
Lower Body
Shorts or a running skirt are once again the best options. It’s best to keep it simple but practical!
What to Wear Running in Spring or Fall
There are two times of year I love running the most; when the temperatures dip after the oppressive summer heat and when the temperatures rise a bit after the long, bitter winter. But what should runners wear when running in the cold?
Running Clothes for Cool Weather (60°-69°)
If you’re wondering what to wear when running in 60-degree weather, the variance for what one runner wears compared to the next begins to change slightly at this temperature.
Upper Body
Some runners must wear light layers within this temperature range on cooler days.
A light, long-sleeved shirt you can remove when you warm up is a great option. Consider layering it over a singlet or T-shirt.
Lower Body
Again, if you’re a runner who “runs warm,” you’ll likely do best with shorts or a running skirt. Learning what’s best for you in training will lead to the best knowledge for your success on race day.
Running Clothes for Cooler Weather (50°-59°)
The difference in what you’ll need to wear at this temperature becomes more notable.
Upper Body
Someone who “runs cold” will do well with a light, long-sleeved shirt. Someone who “runs hot” will still do best with a short-sleeved T-shirt.
You’ll likely want to dress a little warmer if the weather is cool and windy. Some days I can head out in this temperature with a T-shirt. On other days I will opt for a thin long-sleeve pullover and my ear-warmer headband.
Lower Body
Continue wearing your running shorts or skirts in this temperature range.3/4 or full-length pants can add to your running clothes rotation if your legs are too cold at this temperature.
Generally, these types of running pants are called “running tights” or “leggings.”
Running Clothes for Cold Weather (40°-49°)
This is when running and clothing choices can become confusing.
This is especially true after months of warm weather have passed. So I always ask, “What do I like to wear when running in cold weather again?”
Upper Body
A long-sleeved shirt suits those who tend to feel warmer on their runs.
You’ll benefit from layering if you need to warm up more on your runs. For example, wearing a singlet or short sleeve shirt and a long-sleeved pullover that you can remove during your run works excellently.
At this temperature, I almost always use my ear-warmer headband. Other suitable additions include a running beanie and a pair of light gloves. If it’s a sunny day and you feel the warmth from the sunshine, these items may not be necessary.
If it’s sunny but cold, I take my ear warmer and pull it down to wear around my neck when my ears and head get hot.
Lower Body
Within this temperature range, you’ll want to gear up with running tights, either 3/4 length or full length.
What to Wear Running in Winter
Winter running can be tricky to determine what to wear. The biggest thing to keep in mind is that layers are your friend!
Running Clothes for Moderately Cold Weather (30°-39°)
At this point, the temperature is nearing or at freezing. So you can strategize and be well-prepared for the elements to enjoy your run as much as possible.
Upper Body
A singlet or T-shirt and a long-sleeved pullover will do. For example, one of my favorite pullovers has a 3/4 zipper at the neck, which is excellent for releasing extra heat during a run.
These temperatures also call for warmer gloves, a running beanie, and possibly an additional zip-up layer. You can remove this layer should you warm up on the run.
Lower Body
As the temperature nears freezing, I opt for full-length running pants for my lower body. This keeps my legs warm and also helps by adding a bit of compression to my muscles.
Running Clothes for Very Cold Weather (20°-29°)
When the sub-freezing temperatures set in, you’ll want to protect yourself from the elements.
Check the weather before running to avoid ice or sleet that could create hazardous running terrain.
Upper Body
When choosing what to wear, you’ll want to put on layers. For example, a singlet with a long-sleeved shirt, a light pullover, and a running jacket are excellent choices for your upper body.
At this temperature, you’ll also need a pair of thick gloves, a warm running beanie, and possibly a neck gaiter to keep your neck warm.
What should you wear on your face when running in cold weather? Investing in face protection like this Omenex Balaclava half-face mask is great. This will keep your skin safe from wintry temperatures.
Lower Body
Full-length running tights with insulating capabilities are great for generating warmth.
What are the best pants to wear when running?
If you’re wearing running pants because of cold temperatures, go with the CW-X Expert 2.0 Insulator Joint & Muscle Support Compression Tights. These tights are well-designed and will last many cold-weather running seasons for years.
In addition to wearing running tights, some runners like to wear another layer over them and wear 3/4 length capris or running shorts.
Running Clothes for Frigid Weather (Below 20°)
Know your limits when the weather gets freezing.
I can head out in temperatures below 20° and manage, but my boyfriend doesn’t fare well in the same conditions. So it’s essential to know your body.
Upper Body
If you’re running in these temperatures, you want to be sure you can stay warm. Multiple layers of long-sleeved moisture-wicking shirts are a great idea.
Gloves, a hat, and a warm neck gaiter will help you prepare well for the elements. You run the risk of frostbite when running in below-freezing weather. Remember to check in with your fingers and toes often.
Cold-weather running masks can also be conducive to keeping your nose protected at these low temperatures.
Lower Body
Running tights with a secondary layer is also essential to stay comfortable.
Are you looking to run a marathon on every continent? You’ll need to run a marathon in Antarctica.
The Antarctica Marathon & Half is one of the best marathons in the world, but you’ll be running in arctic temperatures.
What to Wear Running in the Rain
You know what clothes you’ll need to stay warm or cool given the temperature, but what happens on a rainy day?
It’s imperative to have a rain plan because rainy runs happen. You might even train in beautiful weather to have race day end up being a downpour.
The best clothes to wear when running in the rain are water-resistant clothes.
This The North Face running jacket is the perfect option to throw on as a top layer when heading out for a rainy day run. It’s the jacket that I bought, and I absolutely love it.
I’m wearing my The North Face Higher Run jacket.
What to Wear Trail Running
If you’re more interested in trail running than road running, the rules for what to wear are pretty similar.
Base your shirts and shorts/pants choices on the same temperature guide here. Additional things that trail runners wear include running gaiters, hydration packs, and running headlamps.
What to Wear Running Regardless of Weather
There are some clothing items you’ll want to wear no matter what the weather is like. When you ask, “How should I dress for my run today?” always include these clothing items.
✅ What kind of socks should I wear when running? Regardless of the weather, you should wear quality moisture-wicking socks. Cotton socks will cause your feet to sweat excessively, leading to blisters and hot spots.
Instead, choose wool socks for those cold runs or synthetic materials for the warmer days. The best running socks are Injinji toe socks. They’re great for all types of weather and come in lightweight and mid-weight with Injinji’s own NüWool.
✅ Invest in a supportive, high-quality pair of running shoes to prepare for every run. Pay attention to how your shoes feel. Note when the tread begins to break down, as it’s time for an upgrade.
✅ A quality chapstick with SPF is also a great thing to remember for your run. Whether the temperature is hot or cold, chapstick is useful. On warm days you’ll benefit from the SPF, and on cold days you’ll protect your lips’ delicate skin from the chill.
What Not to Wear When Running
❌ Any clothing that doesn’t wick moisture away from your body is a big no-no in the running world. This is true for any weather, especially when considering your base layers.
On hot days you won’t be able to cool down when sweat soaks your non-moisture-wicking shirt. On cold days sweat will cause your core to freeze.
You’re likely running for your health. That means you need to keep your body safe and comfortable to get (and stay) healthy.
What to Wear Running on the Treadmill
Ah. The treadmill.
A place some love and others loathe to run. But when you have to run on the treadmill, you might wonder what you should wear.
Because a treadmill is generally inside, you’ll be in a temperature-controlled environment. Additionally, some treadmills feature fans that can help keep you cool in warmer conditions.
You can count on wearing what you wear on a warm day running. A T-shirt and shorts or a running skirt are perfect for treadmill running. Consider wearing a singlet tank top if you know you get warm when you run.
What I Wear When Running
I am a runner who tends to “run hot.” This means that even at cool temps, my body warms up quickly and maintains a high temperature.
Because of this experience, I always err on the side of dressing with less. Even in very cold temperatures, I can wear less and feel comfortable during the race.
In 2019 my boyfriend and I ran the Boise, Idaho, Turkey Day 5k.
It was 33° at the finish. I wore a singlet layered with a long-sleeved shirt and a running skirt.
It turns out I was still too hot once I warmed up after the first mile. It would have been better for me to wear a throwaway layer to stay warm before the race. Then I could have tossed it for running at a more comfortable temperature for my body.
However, when it comes to summer running and the Nashville heat, I can never dress cool enough. This is why opting to run shirtless is super beneficial.
When the temperatures suddenly get cooler in the fall and warmer in the spring, I can never remember what to wear running. However, with a guide like this, I’ve been able to keep track of what keeps me most comfortable in every type of weather.
FAQ
While running, you need to wear the basics: a shirt, shorts or pants, socks, and shoes. All running clothes should be moisture-wicking (avoid 100% cotton), non-restricting, and comfortable. If it’s very hot, wear lightweight and light-colored clothing. If it’s cold, wear layers that you can shed as you warm up.
Running tights are ideal running pants for cold weather. CW-X makes my favorite brand of running tights (also called running leggings). These running pants are extremely high-quality and add thermal and compression elements.
Know your body, first and foremost. If you tend to run hot, wear a running T-shirt and running shorts for 60-degree weather. If you don’t run as warm, wear layers, including a long sleeve shirt that you can easily remove once you warm up.
When the temperature hits freezing, you need to layer your running clothes. A T-shirt or singlet plus a long-sleeved shirt or running jacket is ideal. Full-length running pants are also the best for running in freezing temperatures. Remember to wear a hat and gloves to protect your whole body.
A Final Note: What to Wear When Running
Remember that all runners are different and experience weather and temperature through their lenses. Be sure to try out different outfits in all types of weather.
The more you know about your running needs, the more successful you’ll be on your running journey.
