What To Wear Running Based On Temperature

When it comes to running, one of the key factors to consider is what to wear based on the temperature outside. As a dedicated runner, I have learned through trial and error how important it is to dress appropriately for the weather conditions. In this article, I will share my personal insights and recommendations for what to wear when running, tailored to different temperature ranges.

Chilly Weather (40-50°F or 4-10°C)

During chilly weather, it is important to find the right balance between warmth and breathability. I usually opt for a long-sleeved base layer made of moisture-wicking fabric, which helps to keep me dry and comfortable throughout my run. On top of that, I wear a lightweight jacket or a running vest to provide extra insulation.

For my lower body, I choose a pair of running tights or leggings made of thermal material. These help to keep my legs warm without restricting movement. To add an extra layer of warmth, I wear running gloves and a beanie to protect my extremities.

Mild Weather (50-60°F or 10-15°C)

When the temperature rises a bit, I adapt my running attire accordingly. During mild weather, I prefer wearing a short-sleeved moisture-wicking shirt combined with running shorts. This allows for better airflow and prevents overheating during my runs.

I still carry a lightweight jacket with me in case the temperature drops unexpectedly or if it gets windy. It is always better to be prepared for sudden weather changes. Additionally, I continue to wear running gloves to protect my hands from the chill.

Warm Weather (60-70°F or 15-21°C)

As the temperature climbs, it is crucial to prioritize breathability and comfort. For warm weather, I choose lightweight and loose-fitting clothing that allows optimal airflow. I prefer moisture-wicking tank tops or t-shirts combined with breathable shorts.

It is important to protect yourself from the sun during this temperature range. I always apply sunscreen before heading out for my run and wear a hat or visor to shade my face and eyes. Sunglasses with UV protection are also a staple accessory to protect my eyes from harmful rays.

Hot Weather (70°F or 21°C and above)

Running in hot weather requires extra precautions to ensure safety and prevent overheating. I opt for lightweight and moisture-wicking clothing made of breathable fabrics. Loose-fitting shorts and sleeveless tops are my go-to choices.

Hydration becomes even more critical during hot weather runs. I always carry a water bottle or wear a hydration pack to stay properly hydrated throughout my run. It’s important to listen to your body and take breaks or shorten your run if the heat becomes too intense.

Lastly, always remember to wear a hat and sunglasses to protect yourself from the sun’s rays. A hat with a wide brim provides extra shade, and sunglasses with UV protection reduce eye strain.


Regardless of the temperature outside, dressing appropriately for your runs can greatly enhance your comfort and performance. By following these recommendations based on different temperature ranges, you can ensure that your runs are enjoyable and safe.

Remember, these suggestions are based on my personal experiences and preferences. Every runner is unique, so feel free to experiment and find what works best for you. Stay comfortable, stay safe, and enjoy your runs!