Running is a great way to stay in shape and get outdoors, and what you wear can change how you feel during your run. Running without the proper gear can be uncomfortable, and even dangerous, so selecting the right running gear based on the outside temperature is essential.
Known as “Goldilocks conditions,” optimal running temperatures lie between 44-59° F (or 7-15° C), so many runners purchase gear with these temperatures in mind. However, cooler and warmer days don’t have to stop you from hitting the trails for a good run.
Read on to learn about what to wear in various temperatures and when running in the heat should be avoided.
What To Wear Running Temperature Chart
While there are various factors that affect outside conditions, temperature is usually the most relevant when considering a run. Check out this chart for a general idea of what to wear when running.
Keep in mind that your personal tolerance to the heat and cold should also play a role in the right outfit combinations for you – adjust accordingly.
| Weather | Running Outfit Recommendation |
| 30°F (-1°C) | Thermal long-sleeve shirt, running jacket, insulated tights/leggings, gloves, and a beanie. |
| 40°F (4°C) | Long-sleeve top, light running jacket, running tights/leggings, and light gloves. |
| 50°F (10°C) | Moisture-wicking short-sleeve shirt, lightweight jacket or vest, and running capris or tights/leggings. |
| 60°F (15°C) | Moisture-wicking tank or tee and running shorts or capris. |
| 70°F (21°C) | Lightweight tank top and breathable running shorts. |
| 80°F+ (27°C+) | Lightweight, moisture-wicking tank, shorts, and a hat for sun protection. |
Humidity is another factor that plays a role in outdoor comfort – increased moisture in the air can make it feel warmer than the temperature indicates. Meanwhile, lower humidity paired with dry, high heat causes you to sweat more, making hydration and proper running clothes increasingly important.
What To Wear Running in 30 Degree Weather
When the temperature drops, dressing warmly without overheating becomes a balancing act. Layering is essential, beginning with a long-sleeve thermal shirt to warm your body while wicking away sweat. A base layer keeps you dry and traps your body heat, while a top layer, like a windproof running jacket, keeps frigid breezes from chilling your core.
A good pair of insulated running tights or leggings support flexibility and unrestrained movement, while gloves and a toboggan or beanie help your ears, hands, and head maintain essential body heat.
What To Wear Running in 40 Degree Weather
At 40°F (4°C), you can feel the weather warming a little, so you may want to shed a layer or two. A long-sleeve top keeps you warm while wicking sweat away from your skin – pair it with a light running jacket. Running tights or leggings ensure adequate warmth and unrestricted mobility, and light cotton gloves protect your hands if your fingers get cold.
The leggings or running tights don’t have to be insulated. Look for breathable fabrics with panels or perforation that allow excess heat to escape and regulate your internal temperature. You can always shed layers as you warm up.
What To Wear Running in 50 Degree Weather
This is the most comfortable range for many runners. Start with a moisture-wicking short-sleeve shirt to trap body heat and keep sweat from staying on your skin. To start your run, add a lightweight jacket or vest that you can shed as you heat up.
For bottoms, lightweight running tights or leggings provide essential coverage without overheating. Keep your ears warm with a lightweight headband or baseball cap. A backpack is optional for the clothes you might end up shedding as you run.
What To Wear Running in 60 Degree Weather
As the temperatures warm up, transition to lighter, breathable running attire, starting with a moisture-wicking tank top or tee for comfort and dryness. Running shorts in a loose fit or leggings style provide proper ventilation and mobility, while some runners opt for capris for more coverage.
At 60 degrees, it’s important to avoid overheating, so keep a lightweight baseball cap or visor on hand to avoid direct sunlight. A good pair of moisture-wicking socks will also keep you comfortable and prevent blisters.
What To Wear Running in 70 Degree Weather
70°F (21°C) temperatures are hot territory for runners, so staying cool and comfortable is the focus when putting together an outfit. Your running attire should be lightweight and breathable, allowing you to move freely without trapping sweat or excess body heat.
In this case, a lightweight, moisture-wicking tank top is best paired with breathable running shorts. The latter should have built-in liners for support and chafe prevention. Protect your face, eyes, and head from the sun with a baseball cap or visor and UV-protective sunglasses. Never skimp on sunscreen.
What To Wear Running in 80 Degree Weather (or Hotter)
You must exercise extreme caution when running in temperatures of 80 degrees or more. Prioritize staying cool, comfortable, and hydrated.
If you decide to run in hot weather, wear a lightweight, moisture-wicking tank top with quick-drying, breathable running shorts, preferably loose fit with mesh panels or ventilation. Know your limits. If you begin feeling dizzy or excessively thirsty, stop and continue your run another time in cooler temperatures.
FAQ: How Hot Is Too Hot To Run Outside?
90°F (32°C) or hotter is too hot to run outside, particularly if high humidity levels make it feel hotter than the temperature reads. When you run in extremely high temperatures, especially in patches of direct sunlight, you risk dehydration, exhaustion, and heatstroke.
Your running attire matters in extreme temperatures, but you’re still at high risk for dangerous outcomes. If you go outside and feel hot without running or being active, it’s definitely too hot to go for a run. Wait until cooler times during the day, like early mornings or dusk, or opt for a run on an indoor treadmill until the seasons change.
Running is an excellent form of exercise and a great way to get out in nature, but not to the detriment of your body. The best running gear will make you feel comfortable and safe from the moment you step outside.
