What to wear running, by temperature
Dress for how it feels once you’re warmed up, not for standing at the door.
The chart
By feels-like temperature (air plus wind), for a steady run.
| Feels like | Wear |
|---|---|
| Above 59°F (15°C) | Tee or singlet and shorts. Above 75°F: the lightest, lightest-coloured kit you own, a cap and sunscreen |
| 45–59°F (7–15°C) | Long sleeve, or a tee with arm sleeves · Shorts or light tights |
| 32–45°F (0–7°C) | Long-sleeve base layer · Tights · Light gloves · Headband or light hat |
| 18–32°F (−8 to 0°C) | Thermal top · Tights · Gloves · Hat |
| Below 18°F (−8°C) | Base layer plus a wind jacket · Thermal tights · Mittens · Hat and neck gaiter |
What changes the answer
- You warm up by 15–20°F. If you’re comfortable in the first minute, you’re overdressed by mile two.
- Wind matters more than the number. A 15 mph wind at 35°F feels like the mid-20s. Out into the wind and home with it is the more comfortable way round, so you’re not sweaty into a headwind.
- Rain near freezing is the coldest running weather. Wet at 35°F is colder than dry at 20°F: add a light shell and a cap with a brim, and choose gloves that stay warm when wet.
- Hands and ears first. Gloves and a headband are easy to stash once you’re warm.
- In the dark, wear something reflective and a light.
For the run you’re actually doing
Open your route in Route Forecast and choose Run: it shows the temperature and wind along the way at your pace, what to wear, whether you’ll finish before dark, and on warm days how much the heat will slow you. Open a route.
Questions
What should I wear running in 40 degree weather?
At 40°F (4°C) with little wind: a long-sleeve top, tights or shorts depending on preference, and light gloves. Add a headband if it’s windy. For a hard workout or race, a tee with arm sleeves and shorts is usually enough.
What should I wear running in 30 degree weather?
At 30°F (−1°C): a long-sleeve base layer, tights, light gloves and a headband or light hat. With wind over 10 mph add a wind vest or light jacket.
What is the 20 degree rule for running?
Dress as if it were 15–20°F (about 10°C) warmer than the thermometer says, because running generates that much heat once you’re warmed up. Lean toward 15°F for easy runs and 20°F for hard ones. This page’s calculator already builds that in.
Should I wear shorts or tights?
Most runners switch to tights somewhere between 35 and 45°F (2–7°C). Wind, rain and an easy pace push it warmer; sun and a hard effort push it colder.