What to Wear Running Today
Enter your local weather, effort and run length to get a practical starting outfit.
Use the conditions shown in your weather app. This calculator does not pull a live forecast.
Building your outfit…
What to Wear Running by Temperature
Temperature gives you a starting point. Wind, wet weather, effort and the length of your run decide whether that starting point is actually useful. Use the calculator for today’s conditions, then use this guide when you want a quick answer.
Updated September 2026
Why the calculator asks more than temperature: Running through Winnipeg winters taught us that a calm -5°C morning and a windy, wet -5°C run do not call for the same outfit. The tool adjusts the clothing recommendation for wind, precipitation, effort, run length and whether you naturally run hot or cold.
Start slightly cool. A good running outfit often feels a little cool while you are standing still. If you are perfectly warm before you start, you may be overdressed after ten minutes. Choose layers you can vent, unzip or remove.
Running Outfit Temperature Chart
These are starting outfits for ordinary road-running conditions. Add protection for strong wind, cold rain, snow, ice, long exposure or if you naturally run cold.
Below 20°F
(Below -7°C)
Full cold-weather running layers
Wear a moisture-wicking base layer, warm mid-layer, wind-blocking shell, thermal tights, warm socks, insulated gloves, a beanie and a buff or balaclava. Keep the route close to home.
- Best for: Short, easy runs when footing is safe
- Add: Hand warmers and a dry layer for after
- Watch for: Numb skin, exposed skin, ice and strong wind
20°F to 34°F
(-7°C to 1°C)
Thermal base layer, tights, gloves and hat
Wear a thermal base layer with a light insulating top or vest. Choose thermal tights, warm gloves and a beanie or ear cover.
- Top: Thermal base plus a mid-layer or vest
- Bottom: Thermal running tights
- Add: A buff or neck gaiter when it is windy
30°F
(About -1°C)
Warm layers without too much bulk
Most runners do well with a base layer, light jacket or vest, full-length tights, gloves and an ear warmer or beanie. Choose a wind-resistant outer layer when the wind picks up.
- Easy run: Base layer, light jacket, tights, gloves and hat
- Workout: Base layer, vest, tights and light gloves
- Rain or snow: Add a water-resistant shell and shoes with grip
40°F
(About 4°C)
Long sleeve, tights and light gloves
Dress warm enough for the first mile, but not like it is winter. A long-sleeve technical shirt, light tights or half tights and thin gloves are usually enough.
- Top: Long-sleeve technical shirt or light base layer
- Bottom: Tights, half tights or shorts if you run warm
- Add: A thin shell and ear cover when it is windy or wet
50°F
(About 10°C)
Light long sleeve or arm sleeves
This temperature can feel chilly at the start, but most runners warm up quickly. A long sleeve with shorts works well. Arm sleeves are useful because you can roll them down later.
- Top: Long sleeve, short sleeve or tee with arm sleeves
- Bottom: Shorts, half tights or light tights
- Add: Light gloves if the wind bothers your hands
60°F
(About 16°C)
Short sleeve and shorts
Most runners only need a short-sleeve shirt and shorts. If it is breezy, arm sleeves or a very light layer can help for the first few minutes.
- Top: Short-sleeve technical tee or singlet
- Bottom: Running shorts
- Add: Sunglasses or a light cap when it is sunny
70°F
(About 21°C)
Light, breathable running clothes
Choose a singlet or lightweight tee, shorts and thin socks. For longer runs, carry water or plan a route with water stops.
- Top: Singlet or lightweight short sleeve
- Bottom: Running shorts
- Add: Cap, sunglasses, sunscreen and hydration for longer runs
80°F
(About 27°C)
Dress for heat and slow the pace
When it is hot, especially with humidity or full sun, clothing should be light, breathable and moisture-wicking. Run early, look for shade and lower your pace expectations.
- Top: Singlet or very light tee
- Bottom: Lightweight shorts
- Add: Water, sunscreen, sunglasses and a light hat
How Weather Changes Your Outfit
Wind
Add a wind-resistant vest, shell, gloves or face cover. Protect fingers, ears and cheeks first.
Cold rain
Wear a moisture-wicking base layer and water-resistant shell. Avoid cotton because it stays wet against your skin.
Snow or slush
Choose shoes with grip and a shell that blocks wet snow. Do not overdress if you will be working hard.
Heat and humidity
Dress lighter, slow down and carry fluids. Humidity makes it harder for sweat to cool your body.
Do not let an outfit recommendation overrule unsafe conditions. Move indoors, shorten the run or stop if there is lightning, dangerous wind chill, extreme heat, heavy smoke, poor visibility or icy footing. Stop for dizziness, nausea, confusion, unusual weakness, loss of coordination, intense shivering or numb skin.
How to Layer for Running
- Base layer: A synthetic or merino layer that moves sweat away from your skin.
- Mid-layer: A light insulating layer for cold days, such as thermal fabric, fleece or a vest.
- Outer layer: A wind-resistant or water-resistant shell for wind, rain or snow.
- Accessories: Gloves, a hat, buff, sunglasses, socks and reflective gear can matter as much as your shirt or tights.
Helpful Running Gear Guides
Once you know the layers you need, these guides can help you compare the actual gear. You can also browse the full clothing and gear hub or find more calculators in the Runner’s Toolkit.
Best Running TightsWarmth without bulky layers
Best Running PantsCold weather, warmups and easy runs
Best Running HatsWarm, breathable and sun-ready picks
Best Running HeadlampsRoad, trail and early-morning running
Best Running SocksMoisture control and blister prevention
Best Men’s Running ShirtsBreathable layers for heat and long runs
Best Sports Bras for RunningSupport, fit and storage options
Best Men’s Running ShortsWarm-weather training options
Best Women’s Running ShortsComfortable daily-running choices
Marathon Race PlannerBuild a race-week clothing and gear checklist
Running Outfit FAQ
Should I dress warmer or cooler when running?
Dress slightly cooler than you would for a walk. Your body warms up once you start running, especially during workouts, hills and races. If you feel perfectly warm before starting, you may be overdressed.
What should I wear running in 40-degree weather?
At 40°F, most runners do well with a long-sleeve technical shirt, tights or half tights, thin gloves and an ear warmer when it is windy. Add a light vest or shell for rain or stronger wind.
What should I wear running in the rain?
For warm rain, wear light moisture-wicking clothing and a brimmed hat. For cold rain, wear a moisture-wicking base layer and a water-resistant shell. Avoid cotton because it holds water against your skin.
What should I wear for a long run in cold weather?
Dress a little more conservatively than you would for a short run. Wear a base layer, insulating layer, gloves, a hat or ear cover and a shell if it is windy or wet. Carry a backup layer when the route is remote or the weather may change.
What should I wear running in hot and humid weather?
Wear the lightest breathable clothing you are comfortable in, such as a singlet or thin tee with shorts. Choose light colours, use sunscreen, carry fluids and slow your pace. Check the local heat index rather than relying on temperature alone.
Is it better to wear layers when running?
Layers work well in cool and cold weather because you can adjust them as you warm up. Start with a moisture-wicking base, add insulation when needed and use a wind-resistant or water-resistant shell for rough weather.
When is it too cold or too hot to run outside?
There is no single cutoff for every runner. Dangerous wind chill, extreme heat, icy roads, lightning, poor air quality and heavy cold rain can all make an outdoor run unsafe. Follow local alerts and move indoors if the conditions or symptoms concern you.
Safety references: National Weather Service heat guidance, National Weather Service wind-chill guidance, AirNow AQI guidance and Canada’s AQHI guidance.