Rain, wind, sun, or snow — running outside comes with all kinds of conditions. Knowing how to dress for the weather makes your run more comfortable, safer, and way more enjoyable.
Here’s a guide on what to wear for running, no matter the forecast.
Warm Weather (70°F/21°C and above)
- Lightweight, moisture-wicking shirt or tank
- Breathable shorts
- Running cap or visor
- Sunglasses with UV protection
- Light socks and ventilated shoes
- Don’t forget sunscreen
Stay hydrated and avoid cotton — it traps heat and sweat.
Cool Weather (50–69°F / 10–20°C)
- Long-sleeve shirt or lightweight running jacket
- Capris or running tights
- Breathable base layers
- Thin gloves (optional)
- Light beanie or headband if it’s windy
Dress in layers you can shed if needed. You’ll warm up fast once you start moving.
Cold Weather (32–49°F / 0–10°C)
- Thermal long-sleeve or base layer
- Wind-resistant jacket
- Full-length tights or thermal pants
- Gloves
- Warm beanie or head cover
- Wool-blend running socks
Try the “20-degree rule”: dress for weather that’s 20°F warmer than the actual temperature.
Freezing or Icy Conditions (Below 32°F / 0°C)
- Insulated layers
- Waterproof outer shell
- Neck gaiter or balaclava
- Gloves with thermal lining
- Trail running shoes or grippy soles
Be cautious of ice. Consider indoor running if it’s unsafe.
Rainy Weather
- Water-resistant jacket
- Quick-drying top and bottom
- Running cap with a brim
- Avoid cotton and heavy fabrics
Get out of wet clothes quickly after your run to avoid getting chilled.
Hot and Humid Conditions
- Sleeveless top or sports bra (for women)
- Short, breathable shorts
- Electrolyte drink or hydration pack
- Run early or late to avoid peak sun
Keep runs short and slow when heat and humidity are high.
Final Thoughts
Running in different weather isn’t about being tough — it’s about being prepared. The right gear keeps you comfortable, focused, and safe in any season.
