I often ask my husband – “what do you think I should wear?”. The standard answer is “wear something comfortable”. Thanks babe! Because I am dying to go for a comfortable look on a night out (sigh!).
His answer does hold merit when it comes to running outfits. Comfort in this instance is key! Optimal comfort is achieved when the following 2 factors work well together. Factor 1: The actual clothing items are comfortable – this means that you don’t feel the need to fiddle with your clothing while running. Factor 2 – you know what to wear / not to wear for the weather conditions outside. Feeling too hot or too cold on a run is just as annoying as a rock in your running shoe.
Before a run I always look at the temperature on the weather app. I add 10 degrees to the temperature because I know that after 10 – 15 minutes of running, I will feel “warmer” due to my body temperature rising. The 10 degrees theory was shared with me years ago at a running club and has proved to be an effective theory for choosing what to wear on a run.
Applying the 10-degree rule, this is my proposal on what to wear for different weather conditions:
| Temperature | What to Wear |
| Below -5°C | See my previous post – Tips for a successful snow run |
| 0°C to -5°C | > Long tights > Thermal base layer >Top Layer: Long sleeve top and/or jacket/windbreaker > Gloves > Beanie/Headband I usually wear a thermal base and shirt OR a thermal long sleeve running top over a shirt. I don’t wear three layers and this works perfectly for me. I don’t like the puffed up feeling as it restricts my movement. |
| 1°C to 10°C | > Long tights > Long sleeve shirt OR long sleeve base layer > Shirt or light mid-layer The thickness (thermal or not) of your long sleeves depends on where you are in the temperature range. I love a headband and therefore always recommend it. Gloves are optional – I don’t use them in these temperatures. I would recommend that if you are unsure, put them on and take them off if you start to overheat. |
| 10°C to 15°C | There are 2 options here: 1. Long pants and a shirt with a top layer OR 2. Short pants with a shirt and top layer The thickness of your long sleeves depends on where you are in the temperature range. Layers in these conditions are important. I prefer to run in short pants and a long top. This enables me to take the top off when I start to overheat and I can easily put it back on if needed. As always, I will wear a headband (but not a thermal headband). |
| 15°C to 20°C | > Short pants > Short-sleeved shirt If it is windy or it is very overcast, consider wearing a thin breathable long sleeve top. |
| 20°C to 30°C | > Short pants > Short-sleeved shirt / crop top / tank top Wear a running hat, sunscreen, and if you are going for a long run, remember your water. Look for material that is breathable and that does not absorb moisture. Excessive moisture will cause chafing. |
| Above 30°C | This temperature is not ideal for running due to the extreme heat. It can be dangerous to your health due to risk of dehydration. If you “have to” run, be cautious and drink plenty of fluids. Wear breathable clothing and sunscreen. My recommendation would be to run early in the morning (before the heat of the day) and enjoy the warm weather by relaxing in the sun later in the day. |
Final tip: When in doubt layer up.
Hopefully this blog will help you to shift your focus from “what to wear” to “how far can I run today”.