A Runners’ Guide To Layers

What to wear when running in colder temperatures
Author picture

a small image of coach alexaWith Coach Alexa, Online Running Coach for We Run and the We Run Virtual Running Club

 

The weather’s getting colder, and I’ve noticed I’m layering up a bit more when heading out for a run. I thought I’d share some quick, temperature-based tips to help decide what to wear when running in cooler conditions.

Especially if you’ve been inside or in an office all day, it can be hard to judge how it’ll feel outside—and what will feel right once you warm up and start running. These tips are a general rule of thumb and can be adjusted based on your preferences since everyone’s a little different.

 

What To Wear When Running 10 Degrees Celsius (50 Degrees Fahrenheit)

  • Wear a long-sleeved top instead of a T-shirt or vest.
  • Consider running tights instead of shorts.
  • This helps keep warmth in your muscles so that once you warm up, you’re at a good temperature—not too hot, not too cold.

 

What To Wear When Running 7 Degrees Celsius (45 Degrees Fahrenheit)

  • Stick with the long-sleeved top and running tights.
  • Add thinner gloves and a lightweight hat.
  • Hands don’t do much when we run, so they don’t warm up as much as legs and feet. A hat is also helpful, even though we don’t lose significantly more heat from our heads compared to other areas.

 

What To Wear When Running 4 Degrees Celsius (40 Degrees Fahrenheit)

  • Add a second short-sleeved T-shirt, either under or over your long-sleeved top.
  • This extra layer adds a bit of insulation as the temperature drops further.

 

What To Wear When Running 1 Degrees Celsius (35 Degrees Fahrenheit)

  • Wear a thicker long-sleeved top or a jacket alongside your short-sleeved top.
  • Upgrade to thicker gloves and a warmer hat.
  • A thicker long-sleeved top, such as one made from merino wool, can wick moisture while keeping you warm, or you can opt for a fleece-lined jacket.

 

What To Wear When Running Below 1 Degrees Celsius ( Below 35 Degrees Fahrenheit)

  • At this point, you should definitely wear a fleece-lined jacket or a thicker long-sleeved top.
  • Consider windproof running tights, which are often thicker at the front to help block wind.

 

“When the temperature dips below 10°C, I always switch to long sleeves and running tights. Keeping those muscles warm makes all the difference!”

Coach Sarah, We Run Running Coach in Cardiff

 

What To Wear When Running In Wind Or Rain

  • Wind or Rain: Rain or wind can make it feel colder than the actual temperature due to wind chill. A waterproof jacket will keep you dry and is also windproof, helping protect against that extra chill. Remember that wind chill can make it feel 5°C (9°F) to 10°C (18°F) colder than the air temperature.
  • Hard Efforts or Racing: If you’re racing or doing an intense interval session, you’ll generate more heat. Muscles produce heat as they work, so dress as if it’s 3-6°C (5-10°F) warmer than the actual air temperature.

 

What To Wear Running – Temperature Chart

what to wear running temperature chart

Reflective Layers

As the temperatures drop, daylight hours get shorter. Be sure to wear high-visibility gear like reflective armbands, a fluorescent vest, or even a flashing light to make yourself visible to others.

 

Final Thoughts

A general rule of thumb is to start your run feeling slightly cold for the first 5-10 minutes. Once you warm up, you’ll be at a comfortable temperature without needing to shed layers.

Experiment with these guidelines to find what works best for you. Everyone is slightly different, so adjust as needed. Hope this helps – happy running!

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