How to dress for a run at any temperature.
A huge thank you to Mitchel Jones for help with all of time images featured in this blog.
As with everything I am not an expert - but over the years this is something I google almost every morning before I go for a run. The more comfortable you feel the more likely you are to stick with this! A few notes: I am Canadian through and through and do not do well in hot temperatures so I will stop running outdoors when the temperature is above 20°c/68°f - I will either run in the early morning before the sun (with a headlamp or very well lit, safe route that I know well) or (and I hate this) hop on a treadmill if I am in training. Or I will swap my cardio and cycle or swim or jump rope or do a workout class honestly, anything. I also have run at temperatures below -20°c/-4°f and I would not say it is particularly enjoyable but with the right layers it is, to me, better than running on a treadmill indoors.
So here I am to share with you my guide to dressing for runs at any temperature.
15°c+/60°f+
Base-layers
Shorts and a tank top or sports bra
Accessories
Hydration belt with water and electrolytes*, hat, sunglasses and sunscreen
My go-to outfit
*the hotter is is outside the more hydration you will need. I feel like this should go without saying but… just in case.
10 to 15°C / 50 to 60°F
Base-layers
Shorts and a tank top
extra Layers
A packable windbreaker if it is windy and/or I am heading out before sunrise or after sunset.
Accessories
Hydration belt with water and electrolytes, hat, sunglasses and sunscreen.
My go-to outfit
4 to10°C/40 to 50°F
Base-layers
I still will wear shorts, most people I surveyed will start transitioning to crops at this point - I will generally opt for a long sleeve shirt.
extra Layers
Windbreaker if it is before the sun rises, after it sets or… windy.
Accessories
Shoes, socks, running watch, hydration belt with water and electrolytes, hat, sunglasses and sunscreen.
My go-to outfit
-1 to 4°C/30 to 40°F
Base-layers
Long sleeve shirt and running crops or tights.
extra Layers
A light jacket/windbreaker.
Accessories
Shoes, socks, running watch, hydration belt with water and electrolytes, hat, sunglasses and sunscreen.
My go-to outfit
-6 to -1°C/20 to 30°F
Base-layers
Long sleeve shirt and full length running tights.
extra layers
A mid-weight running jacket.
Accessories
Shoes, socks, running watch, insulating hat or headband, lightweight gloves, sunglasses/goggles depending on how cold it is and sunscreen. Headlamp for longer runs on shorter days.
My go-to outfit
less than -6°C / less than 20°F
Base-layers
Long sleeve shirt and full length running tights. Start thinking about transitioning to thermal base layers as the temperature drops.
extra Layers
A warm merino wool or synthetic insulating top, an extra pair of pants to layer(yes, double up your pants), a wind resistant jacket.
Accessories
Shoes, socks, insulating hat, warmer gloves, neck tube/buff, sunglasses/goggles depending on how cold it is and sunscreen. Headlamp for longer runs on shorter days and micro spikes for any snow/ice on the ground.
My go-to outfit
extra notes: trail running
Trail running is (IMO) way more fun. But requires a little bit of extra planning and gear to have a safe and enjoyable time. Below are my go-to add ons when running outside of the city.
Extra notes: winter running
If you are doing a hard workout:
Select the clothing choice as if it were 10°C (5°f) warmer than the actual temperature outside (per my little guide above) as you will be working hard and creating more heat than on a more leisurely run. If you are doing an outside warm-up and/or cool down make sure that you have the appropriate clothing for the true temperature (and then take them off as you get warm… or put them on once you start to cool down).
If it is windy:
Aim to dress for a run 10°C (5°f) colder than your actual as the wind will cut through your clothing. Or if you aren’t wearing a wind layer… add one.
if it is rainy:
This is a bit of a toss up for me. A really good rain jacket is ideal - it will keep you dry and still allow some of the moisture inside to get out. I would recommend running with a rain jacket in the winter - the discomfort of cold wind and rain is a lot worse than being a little bit extra sweaty IMO. Also, aim to dress 5-10 degrees cooler than the actual temperature. You will get cold much quicker with the rain soaking your clothing (especially if there is any wind).
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