What to wear running, by temperature
Short answer: dress for about 15–20°F warmer than it is, because you warm up within the first mile. In dry weather with light wind: a technical tee and shorts from about 50°F to 65°F, a singlet from about 70°F, and tights below about 40°F. You should feel slightly cold at the door.
What to wear, by temperature #
| Temperature | Wear |
|---|---|
| 10°F | Base + mid + windproof shell, Thermal tights + wind briefs, Insulated gloves, Buff or neck gaiter, Beanie over ears, Sunglasses |
| 20°F | Thermal top + wind jacket, Thermal tights, Insulated gloves, Buff or neck gaiter, Beanie over ears, Sunglasses |
| 30°F | Long sleeve + light vest, Tights, Light gloves, Beanie over ears, Sunglasses |
| 35°F | Long sleeve + light vest, Tights, Light gloves, Headband over ears, Cap, Sunglasses |
| 40°F | Long sleeve, light, Shorts or capris, Light gloves, Headband over ears, Cap, Sunglasses |
| 45°F | Short sleeve + arm warmers, Shorts, Cap, Sunglasses |
| 50–65°F | Technical tee, Shorts, Cap, Sunglasses |
| 70°F and up | Singlet or shirtless, Split shorts, Cap, Sunglasses |
What changes the answer #
- Wind strips heat fast. In the cold, a windproof layer matters more than a thicker one. Running in the cold.
- Rain near freezing is the coldest running there is: add a shell and gloves even when the number looks mild. Running in rain and wind.
- Sun and humidity push the warm side up: light colors, a cap and sunglasses, and plan water.
- You. Some runners run hot, some cold. ArcPace lets you set your cold and heat tolerance, and shifts the kit to match.
- Long runs start cold and finish warm. Pick layers you can take off and carry.
ArcPace applies this to every forecast hour, dressing you for mile two from the feels-like temperature, wind, rain and sun.
Questions #
What should I wear running in 40 degrees?
In dry weather with light wind: a light long sleeve, shorts or capris, light gloves and a headband over the ears. Add a windproof layer if it's breezy or wet.
What should I wear running in 30 degrees?
A long sleeve with a light vest, tights, light gloves and a beanie over the ears, in dry weather with light wind.
Should I wear shorts or tights?
Shorts down to about 40°F for most runners in dry weather; tights below that. Legs warm up fast; hands and ears don't.
Why should I feel cold when I start a run?
Running produces a lot of heat. Within the first mile you'll feel about 15–20°F warmer than standing still, so if you're comfortable at the door you'll be too hot by mile two.
Related guides
ArcPace scores every hour of your forecast 0–100, with the pace cost at your easy pace and what to wear. Free for iPhone. Get it on the App Store