What to Wear Running
Set the temperature, weather, and run type to get a personalized outfit recommendation. Never overdress or underdress again.
Your Running Outfit
Torso
Legs
Feet
Pro Tips
Bring a light layer tied around your waist for early morning starts
The 15-20 Degree Rule
Dress as if it is 15 to 20°F warmer than the actual temperature. You will feel chilly for the first few minutes, but your body heats up quickly once running. If you are comfortable standing outside, you are overdressed.
Running Fabric Guide
Polyester
Best for: Most running conditions, wicks moisture fast, dries quickly
Watch out: Can hold odor after many washes
Merino Wool
Best for: Cold weather base layers, naturally odor-resistant, regulates temperature
Watch out: More expensive, slower drying than synthetics
Nylon
Best for: Wind and rain shells, durability, lightweight outer layers
Watch out: Less breathable than polyester for base layers
Cotton
Best for: Nothing (for running)
Watch out: Absorbs sweat, causes chafing, heavy when wet, takes forever to dry
Frequently Asked Questions
Frequently Asked Questions
What temperature should I start wearing long sleeves for running?
Most runners switch to long sleeves around 45 to 50°F (7 to 10°C). Below 45°F, a long-sleeve base layer is standard. Between 50 and 60°F, it depends on personal preference and wind conditions. The rule of thumb is to dress as if it is 15 to 20 degrees warmer than actual temperature, because your body generates heat once running.
What is the 15-20 degree rule for running?
The "dress 15-20 degrees warmer" rule means that when choosing running clothes, pick what you would wear if it were 15 to 20°F warmer outside. Your body generates significant heat while running, so you should feel slightly chilly at the start. If you are comfortable when you walk out the door, you are overdressed.
Should I wear cotton for running?
No. Cotton absorbs sweat, becomes heavy and wet, and causes chafing. Always choose moisture-wicking synthetic fabrics (polyester, nylon) or merino wool for running. This applies to every layer including socks and underwear.
What should I wear running in the rain?
Wear a lightweight waterproof shell over your regular running clothes. Choose a brimmed hat to keep rain off your face. Avoid cotton. Apply anti-chafe balm to areas prone to friction (inner thighs, underarms, nipples). Wear shoes with good drainage or water-resistant uppers.
What should I wear for a race versus a training run?
For races, dress lighter than you would for training because racing effort generates more body heat. As a general rule, race day clothing should be what you would wear for a training run if it were 10 to 15°F warmer. Test your race outfit on a training run beforehand to avoid surprises.
Are running tights necessary in cold weather?
Tights become useful below about 40°F (4°C) for most runners. Above that, shorts or capris are fine. In very cold conditions (below 20°F), consider layering thermal tights with wind-blocking pants. Your legs generate a lot of heat while running, so they need less insulation than your torso.
How do I prevent chafing on long runs?
Apply anti-chafe products (Body Glide, Vaseline, or Squirrel Nut Butter) to any areas where skin rubs against skin or fabric: inner thighs, underarms, nipple area, waistband, and bra strap zones. Wear seamless, moisture-wicking clothing. Avoid cotton. Reapply on runs longer than 90 minutes.
What do I wear running in humidity?
In humid conditions, wear the lightest, most breathable clothing possible. Choose fabrics with mesh ventilation panels. Light colors reflect heat better than dark. Slow your pace and increase hydration. A visor allows heat to escape from the top of your head while shading your eyes.
