What should you wear when you’re running outside? Well, the answer is fairly straightforward in the summer months for most of us, but as it gets colder it is important that you get your running gear right. The lower temperature are of course extreme, but included for completeness.
Hats are a great way to preserve warmth, as up to 70% of body heat is lost through the top of the head. Therefore, when it is cold cover your head and wear a hat. On the other had, when it is hot outside, you want to make sure that your head is free and your body is able to release excess heat through your head.
Degrees F°/ | Degrees C° | What To Wear |
60°+ | 16°+ | Tank top or singlet and shorts |
50 to 59° | 10 to 15° | T-shirt and shorts |
40 to 49° | 4 to 9° | Long-sleeved T-shirt Shorts, tights or wind pants Mittens or gloves |
30 to 39° | -1 to – 4° | Polypropylene (polypro) long sleeve or long-sleeved T-shirt with a second T-shirt Tights and shorts Socks Mittens or gloves Hat over your ears |
20 to 29° | -7 to -2° | Polypro top or thick long-sleeved T-shirt with a second T-shirt Tights and shorts Socks Mittens or gloves Hat over your ears |
10 to 19° | -12 to -7° | Polypro top and thick long-sleeved T-shirt Tights and shorts Wind suit (top and pants) Socks Mittens or gloves Thick hat over your ears |
0 to 9° | -18 to -13° | Two polypro tops Thick tights and shorts (and thick underwear or supporter for men) Warm-up suit of Gore-Tex or a similar fabric Socks Thick mittens and gloves Ski mask Thick hat over your ears Vaseline covering any exposed skin |
– 15° | – 26° | Two thick polypro tops Thick polypro tights, thick underwear (and supporter for men) Thick warm-up suit Gloves Thick (artic) ski mask Thick hat over your ears Vaseline covering any exposed skin Thicker socks on feet and othe foot protection as needed |
– 20 and below | – 29° and below | Add layers as needed |
Adapted from Galloway’s book on running By Jeff Galloway
