Running clothes for different temperatures

What to wear when it’s very cold: 5 degrees celsius and below

Feels like 10 degrees when you run.

You really need to wrap up warm here and layering is the key. A base layer that is close to your body will help keep you warm and also is moisture wicking, so won’t keep in the sweat as you warm up on your run. Next up, get for something a bit warmer such as a long sleeve running top or a sweatshirt to layer up on top.

It’s likely that you’ll be met with wind and rain, so being prepared for these is crucial too. Finishing your layering with a wind breaker and waterproof running jacket will make sure you’re cosy enough for your run.

With your bottoms, opt for running trousers or tights to keep your legs warm as well. Then finish off with some warming accessories. A beanie hat, or head band, a warm pair of gloves and a neck gaiter for extra protection against the elements. It is also more likely to be dark and so make sure you have a running headlamp on you as well.

It is important to use your judgement in this weather too, to ensure it’s safe, as it can get icy and slippery when it is this cold.

Finally, make sure you have a backpack with you to put in the additional layers in case you get warm.

What to wear when it’s still cold but getting warmer: 5-15 degrees celsius

Feels like closer to 20 degrees when running. From 10-15 degrees in particular, it’s such ideal circumstances to run in.

What to wear very much depends on your pace and if it is sunny, it can feel much warmer. If you’re going faster, you can go for shorts and a t shirt, but at a slower pace, you might want trousers or leggings instead with a long sleeve top.

There’s less need to layer, but if it is wet or a bit windy outside, you might want a have a lightweight waterproof jacket on hand.

You might also still want to warm up with a running headband to help with keeping your ears warm.

What to wear when it’s warm to hot: 16+ degrees celsius

Feels like 20+ degress when running.

While 16 degrees might not sound like the warmest, once you’ve started warming up and you’re moving, this can feel really hot, especially if the sun is out too. Choose lightweight fabrics and clothes such as vests, t shirts and shorts.

Protect yourself from the sun with a running cap as well so that you don’t get too hot as you keep going. Add additional protection with sunscreen and running sunglasses too.

While you want to keep yourself hydrated during every run, not matter how hot it is, it is extra important to stay hydrated on a sunny run. Put a running vest on top to have somewhere to fit water so you don’t overheat far from home.

You’re also more likely to suffer from chafing when running in the heat, so keep a good chafing balm in the summer too.

Again, take note of being careful. If it’s a really hot day (25+), try to go for an early or late run when the heat isn’t at its peak. And don’t forget to read more on staying safe while running in the heat.

The key thing is to remember, that everyone’s body temperature is different. Some people warm up quicker, while others prefer to wrap up throughout. Get to know what works for you so you’re not too uncomfortable on your run. Find below a summary of what we've just discussed. Enjoy your run!