What Should I Wear Running In 40 Degree Weather

When it comes to running in 40-degree weather, the key is finding the right balance between staying warm and not overheating. As an avid runner who has faced various weather conditions, including chilly temperatures, I understand the importance of wearing the appropriate clothing to keep comfortable on my runs.

Layering is Key

One of the most crucial aspects of dressing for 40-degree weather is layering. Layering allows you to adjust your clothing throughout your run as your body temperature changes. Start with a lightweight base layer that wicks sweat away from your body. This will help keep you dry and prevent chills from setting in. I prefer a long-sleeved moisture-wicking shirt that fits snugly but not tight.

On top of your base layer, add a mid-layer for insulation. This layer should provide warmth while still allowing moisture to escape. A lightweight fleece or a thermal long-sleeved shirt works well for this purpose. Make sure the mid-layer fits comfortably and provides enough room for freedom of movement.

Finally, finish off your layers with a lightweight outer shell. This should be wind-resistant and water-resistant to protect you from the elements. A breathable jacket made of a technical fabric is ideal for this layer. You can remove or unzip this outer layer if you start to get too warm during your run.

Choose the Right Bottoms

When it comes to bottoms, opt for a pair of running tights or leggings. Look for ones that are designed for cold weather and have a thermal lining. These will provide warmth and flexibility while allowing your legs to move freely. If you prefer shorts, consider wearing compression shorts underneath for added warmth.

Don’t forget about your feet! Choose a pair of moisture-wicking socks that provide cushioning and support. If it’s particularly cold, you can layer your socks or choose ones made of thermal materials.

Accessorize Wisely

In addition to your clothing, don’t forget to protect your extremities. A lightweight beanie or headband can keep your ears warm, and gloves or mittens will prevent your fingers from getting too numb. If it’s especially windy or cold, consider wearing a neck gaiter or a buff to cover your neck and face.

Mind the Conditions

While these clothing recommendations serve as a general guide, it’s important to pay attention to the specific weather conditions on the day of your run. Factors such as wind chill, humidity, and precipitation can significantly affect how cold it feels outside. Always check the weather forecast before heading out and adjust your clothing choices accordingly.


Running in 40-degree weather can be invigorating, but it’s essential to dress appropriately to ensure a comfortable and enjoyable experience. Layering your clothing, choosing the right bottoms, and accessorizing wisely will help you maintain the right balance of warmth and comfort. Remember to consider the specific weather conditions and make adjustments as needed. So, lace up your running shoes and embrace the crispness of the 40-degree weather!