Choosing Running Clothes by Temperature

What to wear running at every temperature

One day you are running in a T-shirt, a few days later you are wondering whether you need a jacket or long tights. Especially in autumn and winter, it can be tricky to decide what to wear for a run. A useful rule of thumb is to dress as if it is around 5 to 10 degrees warmer than the actual temperature. Your body heats up quickly once you start running. But temperature is not the only thing that matters. Wind, rain, your pace and how quickly you warm up all make a difference. So what should you wear at 15°C? And what about 5°C or temperatures around freezing? This guide will help you get started.

Running clothes by temperature

Use the table as a guide rather than a strict rule. One runner may still be perfectly comfortable in shorts at 8°C, while someone else will already have switched to long tights.

Dave: “Around 10°C is usually the point where I switch to long tights. If it’s warmer, I still prefer running in shorts. For my upper body, that point is a little higher. At around 15°C, I’ll usually swap my T-shirt for a lightweight long-sleeve top. Of course, I also look at the wind, rain and the type of session I’m doing. I sweat quite a lot, and on longer runs I notice that I cool down more quickly once my clothes are wet. That’s definitely something I take into account.”

Running above 15°C

Above 15°C, you usually do not need much. A breathable running T-shirt and shorts will be enough for most runners. Does it feel a little chilly when you first step outside? That is not necessarily a bad thing. Your body will warm up quickly once you start running, so do not automatically add another layer just because the first few minutes feel cool. On genuinely warm days, ventilation becomes more important. Choose lightweight clothing that helps move moisture away from your skin.

Between 10 and 15°C

For many runners, this is ideal running weather. But it is also exactly the temperature range where choosing what to wear becomes a little less obvious. A T-shirt can still work well if you warm up quickly or are heading out for a harder session. If you tend to feel the cold, opt for a lightweight long-sleeve top. The same applies to your legs. Shorts may still be comfortable, but lightweight running tights will give you some extra warmth. Dave: “I actually don’t mind feeling a little cold when I first step outside. Quite the opposite. If you already feel nice and warm before you start, you’re usually wearing too much. A few minutes into the run, you’ll have warmed up and that chilly start will feel completely different.”

Between 5 and 10°C

Below 10°C, layering becomes more useful. A long-sleeve running top and long tights are a good starting point. Is it windy or lightly raining? Add a lightweight running jacket or gilet. Wind in particular can make a big difference. Eight degrees on a sunny, calm day feels very different from eight degrees with rain and a strong breeze. Your workout matters too. You will generate more heat during intervals or a tempo run than during an easy long run.

Between 0 and 5°C

Around freezing, it is all about combining the right layers. For example, wear a breathable base layer with a windproof running jacket on top. Long tights keep your legs warm, while lightweight gloves or a headband can make a surprisingly big difference to your comfort. More clothing is not always better. If you dress too warmly, you will start sweating quickly. Several lighter layers often work better than one very thick layer.

Running below freezing

You can still run outside below 0°C, as long as the conditions are safe and you adjust your clothing accordingly. Combine several lightweight layers and make sure your hands, ears and upper body are protected. Think of a technical base layer, a long-sleeve top, a windproof jacket, warm running tights and gloves. Also keep an eye on ice, wind and precipitation. Sometimes changing your route, workout or running time makes more sense than simply adding more layers.

Wind and rain? Look beyond the temperature

Ten degrees does not always feel like ten degrees. On a sunny day with little wind, it can feel pleasantly mild. Add rain and strong wind and the same temperature can suddenly feel much colder. Before you head out, check not only the temperature, but also the feels-like temperature, wind and chance of rain. And remember, every runner is different. Use the temperatures in this guide as a starting point and work out what feels comfortable for you. As Dave puts it: “For me, good running gear is all about comfort. If I’m no longer thinking about what I’m wearing while I run, I know I’ve got it right.” That leaves you free to focus on what really matters: enjoying your run.