You look out the window, check the thermometer, and still hesitate in front of the drawer. Is it jacket weather or not? Can I manage with shorts? It's the same small decision every time, and it doesn't necessarily get easier just because you have plenty of clothes to choose from.
The good news is, it doesn't necessarily require much. Three layers for the upper body, two types for the lower body, and some accessories for head and hands, and you're well covered for most weather. The rest is about knowing what each layer does and when to use it.
This guide starts with the quick answer: what to wear at different temperatures. Then we go through the layers one by one, so you know what each layer does and when to use it. If it's only the outer layer you're unsure about, everything about jackets is gathered here:
Dress for the temperature, not the calendar
Two things determine how much you should wear: the temperature and the pace. The harder you run, the less clothing. The body produces more heat at high intensity, and a jacket that's comfortable on a leisurely run quickly becomes too much during intervals. A useful rule of thumb is to dress as if it's about 10 degrees warmer than the thermometer shows when running at a fast pace.
The other half of the rule is about the start. The first kilometers are the coldest, and the last are the warmest. If you're warm and comfortable at the door, you probably have too much on. After fifteen minutes of running, the clothing should feel right: neither too cold nor too warm.
Autumn is the season where the outer layer is tested, and where the choice between windproof, water-repellent, and waterproof matters most. We've gathered that in a separate guide:
The chart is a starting point for the two extremes in training: the leisurely run and the speed session. If your run is in between, your clothing should be too.
| Dress for the temperature | |
|---|---|
| Leisurely and long runs | |
| Over 15 degrees (summer) | T-shirt or singlet, shorts |
| 8–15 degrees (spring and autumn) | Base layer with long sleeves, shorts or long tights |
| 2–8 degrees (late autumn, mild winter) | Base layer, vest or mid-layer, long tights, thin gloves |
| Below 2 degrees (winter) | Base layer, mid-layer, windproof jacket, winter tights, hat, gloves |
| Intervals and speed sessions | |
| Over 12 degrees (summer) | T-shirt or singlet, shorts |
| 2–12 degrees (spring and autumn) | Base layer with long sleeves, shorts or tights, light jacket for warm-up and cool-down |
| Below 2 degrees (winter) | Base layer, wind-resistant jacket, long tights, thin gloves |
The numbers are starting points. Dress according to how quickly you warm up and how much you feel cold at the start.
Layer by layer: each layer has one task
The principle behind layering is that each layer solves one thing. The base layer moves sweat away from the skin. The mid-layer insulates. The outer layer shields from wind and water. When tasks are divided, you can take a layer off or put one on, instead of having to change the whole set every time the temperature drops a few degrees.
You warm up along the way. Therefore, layers you can open, zip off, or pack down are more valuable than one thick layer that can't be adjusted.
The Base Layer
sits closest to the skin, and it's the layer that matters most for comfort. Both wool and polyester work because both insulate and move sweat away. Wool insulates better when wet than cotton but is slower to dry. Most will avoid cotton. It absorbs sweat and stays cold and wet for a long time.
The fit determines the rest. A base layer should fit snugly so the fabric contacts the skin and can move moisture away. If it fits loosely, sweat hangs in the fabric instead.
The base layer is also one of the most versatile pieces in the wardrobe. It works alone on a sunny spring day and under a shirt, vest, or jacket the rest of the year.
The Mid-Layer
is the insulating layer. It keeps warmth in while still moving moisture away from the base layer. Most mid-layers have a half zipper, and it's not just for show: the zipper is your temperature control as you warm up on the third kilometer.
In dry weather, the mid-layer also works as the outer layer. The material is airy enough to run hard without getting clammy, and it's a lighter solution than a jacket when it's neither windy nor rainy.
The Vest
solves a specific problem: you're cold on the body but too warm in a jacket. It keeps the chest and back warm and lets heat escape at the arms, where you can adjust with the sleeves on the base layer. For cool and dry weather, it's often the most useful solution in the wardrobe.
There are two types. A padded vest has insulation on the front, where the cold hits, and a thinner material on the back, so excess heat can escape. A shell vest is thin all around and primarily acts as a wind barrier. Both work, and the choice depends mostly on how quickly you warm up.
Running Jacket
The jacket is your outer layer when the wind picks up or rain sets in. It's also the piece in the wardrobe with most choices: windproof or wind-resistant, water-resistant or waterproof, hood or no hood, pockets or lightest weight. These choices depend on where and how hard you run, and they are gathered in a guide:
Boil it down to the wardrobe, it's quite simple: one light and wind-resistant
covers most runs throughout the year, and a waterproof jacket only makes sense when running long in persistent rain. If you only have room for one jacket in the closet, go for the light one.
| What should be the outer layer? | |
|---|---|
| Dry and cool, body feels cold | Vest over base layer |
| Dry and cool, want to adjust | Mid-layer with half zip |
| Wind, showers or dark evenings | Running jacket |
Tights, Pants, and Shorts
For the lower body, the choice is simpler. A pair of long
covers most of the year, and they work both alone and as a base layer under loose pants in freezing weather.
The difference between winter tights and regular tights is in the material. Winter tights are thicker and often lined, keeping warmth on slow runs in the cold. However, they offer slightly less mobility. Regular tights are thinner and more flexible, ideal for high intensity.
Shorts and short tights come into play from around 12-15 degrees, faster if the run includes high speed.
Socks
are the cheapest way to significantly boost comfort. They should fit snugly without being tight, and be made of wool or synthetic material that wicks moisture away. Cotton socks get wet and dry slowly, leading to blisters.
Also check the seams in the toe and reinforcement at the heel and ball of the foot. These are areas where irritation can occur on long runs.
Sports Bra
A
is crucial for female runners. Probably the second most important after your running shoes. It should provide support and be made of material that wicks sweat away, so it doesn't become clammy on long runs.
Two things to look for: level of support and adjustability. Adjustable straps allow you to tighten for high intensity, and an adjustable back closure lets you customize day-to-day. If you have a larger bust, look for a model with good support. A bra with both a wide underband and adjustable straps can be beneficial.
Get more help finding the right sports bra in our guide:
Hat, Headband, and Gloves
Fingers and ears freeze first, regardless of how well the rest is dressed. Frozen fingers can ruin an otherwise good run because they become all you think about.
A pair of thin are useful from around 8 degrees, and they take up no space if you get too warm and need to pocket them. A headband covers ears without trapping heat on the head, often enough down to freezing. Below zero, a thin hat makes more sense, preferably one you can remove during the run.
Looking for more than clothes?
Once the clothes are sorted, shoes are next in determining how the run feels. Check our selection of
, or start with the guide
, if unsure what to look for.
If you want to track whether training is on the right path and if you're getting enough recovery between runs, a
is the next logical step. And if you want to see the clothes together instead of layer by layer, find the full selection under
and
.
