You can run all year round and be available in all four seasons. Knowing what to wear when you’re running is a way to make sure you’re comfortable and ready.
The secret to running comfort is the ’10-20 Degree Rule’: dress as if it is 10 to 20 degrees warmer than the actual temperature. Prioritize synthetic blends (polyester/spandex) or Merino wool, and strictly avoid cotton, which traps moisture and causes chafing.
Every gear you wear should be convenient, even small details like bands or socks, so it will be easier to complete running tasks.
In my experience testing gear in high-humidity environments, I’ve found that seamless liners in shorts are the #1 way to prevent inner-thigh chafing. For winter runs, I always suggest a vest over a heavy jacket to allow for better core temperature regulation.
| Temp Range | Upper Body | Lower Body | Accessories |
| 70°F+ (21°C+) | Tank Top / Singlet | Lightweight Shorts | Hat & Sunscreen |
| 50°F – 70°F | Short-Sleeve Tech Tee | Shorts or Capris | Anti-Chafe Balm |
| 40°F – 50°F | Long-Sleeve Tech Shirt | Running Tights/Leggings | Light Gloves (optional) |
| 30°F – 40°F | Thermal Base + Windbreaker | Thermal Tights | Headband & Gloves |
| Below 30°F | 3 Layers (Base, Insulator, Shell) | Windproof Tights | Warm Hat & Neck Gaiter |
Related: Best Nike Running Shoes | Best Brooks Running Shoes
What is the best fabric for running in high heat?
Take clothes that keep you cool and dry. Light outfits with moisture-wicking fabrics, such as a running t-shirt or tank, shorts, tights, and socks from the brand you prefer, and as a general rule, your running shoes should be a priority. These options are best in my personal experience.
How many layers do I need for winter running?
In cold weather, you have to layer up smartly. First, start with a moisture-wicking layer.
In my experience, it’s warm to complete sets of thermos for winters, then pick special training running suits, add a winter jacket, and include gloves and a hat. It would be a perfect match.
As the weather gets colder, there are usually three layers on top: a thermal top, a long-sleeved technical shirt, and a light running coat. These kits help you keep sweat away so you don’t get all wet, keep your body heat in, and feel warm.
What to Wear in Rainy Weather
Get yourself gear that can handle the rain, like a waterproof jacket that doesn’t let the rain in, and shoes that are good with water. Waterproof gear will not keep you completely dry, as the sweat will be inside.
However, that is going to remove a lot of the discomfort during running in the rain. Mostly when I decide to run in the rain, I consider a cap or hat to stop the rain from getting on my face.
Accessories to Consider
Running Watch
A running watch is for timing how long you run, keeping the right pace in races, and using GPS to see where you’ve been.
Even a simple one with start and stop buttons can be helpful for new runners to time their runs or measure run/walk breaks. Some running watches can also check your heart rate and other stuff.
Phone and Apps
Not everyone likes to run with their phone, but it’s not a bad idea to bring it if you want to use it for emergencies, listening to music, using running apps, or taking pictures while running.
You can hold it in your hand, or you might like a belt, armband, or gear with pockets to keep it safe while you run.
Running Belt
If you want your hands free while running, you can use a running belt. There are cool ones with pockets for your ID, money, and keys, or bigger belts for larger things.
It’s good to carry your ID (or wear an ID tag on your shoe) and have some extra money for safety when running outside.
Wrapping Up
In conclusion, there are a few common considerations when choosing the right running gear. Selecting appropriate clothing and footwear for optimal comfort is essential when running in warm, cold, or rainy weather.
Additionally, a few extra accessories, while not necessary, can greatly enhance your running experience.
A running watch can help you track your performance, while a phone and running apps can provide additional features and functionality.
Considering these tips and the right gear for your running, you can enhance your performance and make your runs more enjoyable.
