When you think about what to wear for a run, the basics probably come to mind—running shoes, shorts, and a T-shirt. But dressing for a great run isn’t just about grabbing any old workout gear—it’s about choosing the right clothing for the weather, temperature, and comfort.
Wearing the wrong clothing can make a run really uncomfortable, whether overheating in the summer, shivering in the winter, or getting soaked from an unexpected rainstorm. Knowing how to layer correctly and pick the right fabrics is key to feeling good and performing your best in any conditions.
This guide will break down exactly what to wear based on the weather, temperature, and your running needs so you can head out the door feeling prepared, no matter what Mother Nature throws your way.
Running Gear Is Personal: Finding What Works for You
Everyone has different preferences for how warm or cold they feel when they run and how they prefer to dress for running.
I have trained many runners over the years, and I have found that some runners seem to feel comfortable running in shorts when it is below 30°F, while I would be freezing in that outfit and would undoubtedly prefer to be wearing running tights or pants of some sort.
Similarly, while I am generally comfortable running in a T-shirt or sleeveless tank top when it is 60°F or above, I have trained runners who wear long sleeves or even a light running jacket if it is much below 65°F. I would be sweltering.
All of this is to say that the guidelines below are suggestions that tend to work for most runners, but your personal preferences and needs may vary.
Although different temperatures affect what to wear when running, certain running clothes have to be worn whether you’re doing a warm-weather workout or hitting the road on cold days.
Essential Running Gear For All Conditions
Socks and sports bras fall into the year-round running gear category.
Socks
Running socks are one of the pieces of clothing you don’t want to cut costs on.
The thickness and length of your running socks should match the temperature and weather conditions. Choosing the right thickness and length ensures your feet stay comfortable in any season.
In warm weather, lightweight, thin socks with breathable, moisture-wicking materials help keep your feet cool and dry.
For colder temperatures, midweight to heavyweight socks provide extra insulation while still wicking away sweat. A merino wool blend is an excellent option for warmth without overheating.
Sock length also matters. In hot weather, no-show or ankle-length socks allow for better airflow and prevent overheating.
In cold conditions, crew-length or knee-high socks provide warmth and protection, especially if running in snow or strong winds.
Sports Bras
There are many styles and models of running sports bras. Some have a front zipper, while others have a zip-up closure in the back.
Others have a hook closure, while some running sports bras just get pulled over your head. You can also get sports bras with cups with or without underwire for added support.
Most sports bras have a racerback design to help distribute high-impact forces and support the breasts.
There isn’t a single best running sports bra, as the best one for you will depend on your body type and the intensity of your workouts.
How Does Temperature Affect What You Should Wear Running?
As a general rule of thumb, running coaches suggest dressing for running as if it were about 10 to 20°F warmer than the air temperature.
Faster runners will generally want to err on the side of wearing less clothing, and beginners who are going to be jogging or doing run/walk intervals can dress a little warmer because the relative intensity and speed of the run won’t cause your body to overheat as much.
The purpose of using this rule of thumb for how to dress to run based on the temperature is that any physical activity will inherently increase your core temperature.
Therefore, if you are comfortable leaving your house based on what you are wearing and the temperature, you will be overheated once you have done your warm-up and are running your actual workout.
Particularly when you are running in the winter, if you are overdressed, you may start to sweat, and then you will actually feel colder because your damp clothing will be against your skin.
Getting through the first couple of minutes of being uncomfortably cold might feel unappealing at first, but trust me, you will have a better run. You will be thankful that unnecessary layers of clothing don’t weigh you down once you are a couple of miles into your winter run.
What Should You Wear To Run In The Winter?
For cold-weather running, it is important to pay attention not only to the temperature but also to the wind chill.
Any wind will make the “real feel“ temperature significantly lower.
Wind or winter precipitation, such as sleet, snow, or even cold rain, will also necessitate picking wind-resistant, water-resistant, or even waterproof running clothes to help keep you warmer and drier.
The key to dressing for cold-weather running is to wear layers.
When running coaches suggest wearing “layers to run in the cold,” they mean you should have a base layer and an outer layer, and sometimes even a mid-layer, depending on the temperatures and weather conditions you are running in, as well as the specific materials and fabrics you are wearing.
Body heat actually gets trapped between the layers, so not only do you have the flexibility to modulate your body temperature by removing a layer as you warm up, but layering lightweight running apparel provides insulation from your body heat, with warm air trapped between your clothing layers.
The base layer is worn directly against your skin.
The best base layers for running are made from moisture-wicking materials because you do not want sweat to soak through and sit against your skin.
This will make you feel chilled and reduce the insulation effect of wearing layers when running in cold weather.
A mid-layer long-sleeve top provides more insulation to help manage your core body temperature in cold weather.
Merino wool is better for cold days than cotton or polyester.
An insulated running jacket or running vest is a good outer layer once temperatures are below 40 degrees Fahrenheit.
Winter running tights often have a brushed fleece inner layer for enhanced thermal insulation against the cold.
Some of the best winter running tights also have water-resistant or even waterproof paneling on the thighs and the backs of the calves to provide some waterproof protection in case you are sloshing through snowy or slushy roads or just running into a headwind.
You can also wear regular running tights with a second layer of running pants on top.
I like wearing lightweight, waterproof running pants for cold-weather running over regular running tights, or even insulated running tights, when the temperature is below 0°F, which happens here in New England, where I run.
Winter Running Gear Accessories
Accessorizing with gloves to keep your fingers warm, a headband or full running beanie or hat, and even a neck warmer, buff, or balaclava for your face can be essential when running in cold temperatures below freezing.
Runners who are less sensitive to cold can often get away with a lightweight pair of running gloves or even liner gloves that can be used inside a mitten for skiing or other winter sports.
There are also handy (pun intended!) convertible running mittens.
This design features a regular glove with a mitten flap that can cover your four fingers, except the thumb, when the temperatures drop.
Some of the best running mittens with this convertible style feature a windproof or waterproof mitten flap, so if it starts snowing, sleeting, or raining while you are out on a cold-weather run, you’ll have some water-resistance.
For distance runners like me who suffer from Raynaud’s Syndrome—a condition in which your extremities, like your fingers, receive poor circulation and end up getting white, cold, and losing dexterity—running mittens may be necessary to protect against frostbite for your fingers.1Mayo Clinic. (2017). Raynaud’s disease – Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/raynauds-disease/symptoms-causes/syc-20363571
In fact, while mittens are generally not recommended or necessary for winter running when temperatures are roughly 20°F or above, I have to wear mittens anytime the temperature is much below 35°F.
In my work as a certified running coach, I train a surprising number of distance runners who also have circulation problems in their fingers and toes. Therefore, choosing between running gloves and mittens is often more of an “experiment of one” than following general guidelines.
If you have a lot of exposed skin when running in freezing temperatures, I highly recommend putting Vaseline on your cheeks, nose, and lips to prevent frostbite and windburn.
Even though the sun is lower in the sky and sunlight is less direct in winter, you should still wear sunscreen when running, particularly if snow is on the ground, as snow reflects sunlight and can increase the risk of sunburn.
Running sunglasses can be helpful. I have even seen some runners wear ski goggles when running in blizzard conditions to help shield their eyes and provide even more protection for the face.
What Type Of Clothing Is Best For Running In Hot And Humid Weather?
When deciding what to wear for summer running, it is also important to consider the humidity. The heat index is a measure of the air’s real feel, combining air temperature and relative humidity.
There are different preferences for the best running shorts.
If you are prone to chafing on your inner thighs, wearing compression shorts as your standalone running shorts or underneath other athletic shorts can help protect your skin.
However, most runners find that something like Body Glide, diaper cream, or Vaseline can be enough to prevent inner thigh chafing with lined running shorts.
Lined running shorts have a built-in brief that functions like underwear, so you don’t have to wear running underwear.
For summer running, you can wear a sleeveless or short-sleeved shirt.
A sweat-wicking short-sleeved top is better for warm weather than a regular cotton T-shirt, so look for moisture-wicking performance fabrics such as merino wool or synthetic fabrics like polyester or nylon.
Besides the running clothing considerations for summer running, it is equally important to wear sunscreen and a visor or running cap to protect your skin from UV rays.
For trail running, insect repellent or bug spray can also be a trick to help keep nagging mosquitoes and horseflies from bothering you on your run.
The best running clothing for temperatures in the 40s and 50s Fahrenheit will depend on whether you tend to overheat or prefer more layers while running.
Most running coaches recommend wearing running tights or capris below 45°F, though some runners still prefer to wear running shorts and then more layers on top.
A moisture-wicking base layer, such as a sleeveless top with a breathable, sweat-wicking long-sleeved shirt, can help keep your body comfortable without feeling weighed down by heavy layers.
Avoid cotton as it tends to absorb sweat and feel heavy. Performance fabrics such as polyester, Tencel, and bamboo generally breathe better and are lighter.
What To Wear Running In The Rain?
If it is windy and rainy, it is imperative to have enough layers, particularly a good waterproof running jacket and other water-resistant running gear.
Wearing loose-fitting running clothes can lead to chafing when they get wet, so spandex or lycra compression clothing (capris, leggings, or running tights on the bottom, and a compression top under a windbreaker or running rain jacket) can be best.
Finally, if temperatures are close to freezing, there is a risk of slipping on wet roads, and some puddles can ice over, making it all the more important to wear running shoes with adequate traction, such as trail running shoes.
There are also additional pieces of running gear that can be helpful for those who are doing longer training runs.
For example, carrying a hydration pack, handheld water bottle, or fuel belt can be super helpful so you don’t have to rely on water fountains.
A reflective vest, reflective running clothes, and a headlamp for running in the dark are essential.
Some running waist packs like the Spi Belt also have room for a smartphone, so you don’t have to hold it the whole time.
One final tip that I’d like to give runners is that I generally recommend dressing as if it is another 10°F cooler out for race day clothing.
In other words, if you are running a race and it is 40°F, what you wear should resemble what you would wear for a training run at 50°F.
This is because your effort level will be even higher when you are racing, so you will be generating more body heat.
Plus, most runners want to run as fast as possible during a race, so you want to strip down your running gear to the bare minimum you need to stay comfortable without carrying extra weight.
Overall, while beginners can get away with wearing basic athletic clothes for training runs, gradually building a running wardrobe with gear for different temperatures and weather conditions will help you stay prepared and comfortable year-round.
If you enjoyed this guide and are looking for more information on running in the snow, check out this next article:
This was really helpful! Thanks!! Can’t wait to read more! I am a newb to longer running, and have given myself 24 months to train for my first 1/2 marathon- why so long? I am doing this to celebrate my 60th b’day! And, I have a history of OA, Low back injury, R-TJR, and a L- knee that needs one! So taking my time, trying to be smart about it. (I am a nurse as well- gotta be a good example, right?!!) – can’t wait to read more! Thanks again!