The 20-degree rule
The most useful rule for dressing to run: dress as if it were about 20 °F (11 °C) warmer than it is. Running produces a lot of heat, so the outfit that feels right standing at the door will have you overheating within ten minutes. You should feel slightly cold for the first mile. If you are warm at the start, you are wearing too much.
Three things shift the rule: wind makes it feel colder (the calculator uses the National Weather Service wind chill formula); effort warms you up, so dress lighter for workouts and races than for easy runs; and you: some runners always feel the cold, others overheat easily.
What to wear running at every temperature
For a dry, calm day and an easy run. Wind, rain and effort change the answer, so use the calculator for your exact conditions.
| Temperature | Top | Bottom | Extras |
|---|---|---|---|
| 90 °F (32 °C) Hot | Singlet or light tank top | Short running shorts | Visor or cap, sunglasses |
| 85 °F (29 °C) Hot | Singlet or light tank top | Short running shorts | Visor or cap, sunglasses |
| 80 °F (27 °C) Hot | Singlet or light tank top | Short running shorts | Visor or cap, sunglasses |
| 75 °F (24 °C) Hot | Singlet or light tank top | Short running shorts | Visor or cap, sunglasses |
| 70 °F (21 °C) Warm | Short-sleeve technical tee | Shorts | Cap or visor |
| 65 °F (18 °C) Warm | Short-sleeve technical tee | Shorts | Cap or visor |
| 60 °F (16 °C) Mild | Short-sleeve tee | Shorts | Nothing (cap if sunny) |
| 55 °F (13 °C) Mild | Short-sleeve tee | Shorts | Nothing (cap if sunny) |
| 50 °F (10 °C) Cool | Long-sleeve technical top, or a tee with arm sleeves | Shorts or capris | Headband optional; light gloves optional |
| 45 °F (7 °C) Cool | Long-sleeve technical top, or a tee with arm sleeves | Shorts or capris | Headband optional; light gloves optional |
| 40 °F (4 °C) Chilly | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Headband or light beanie; light gloves |
| 35 °F (2 °C) Chilly | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Headband or light beanie; light gloves |
| 30 °F (-1 °C) Cold | Thermal long-sleeve base layer plus a wind jacket | Running tights (thermal if windy) | Beanie that covers your ears; gloves |
| 25 °F (-4 °C) Cold | Thermal long-sleeve base layer plus a wind jacket | Running tights (thermal if windy) | Beanie that covers your ears; gloves |
| 20 °F (-7 °C) Very cold | Thermal base layer, light mid layer and wind jacket | Thermal tights, or tights with wind pants | Warm hat and neck gaiter; mittens, or gloves with liners |
| 15 °F (-9 °C) Very cold | Thermal base layer, light mid layer and wind jacket | Thermal tights, or tights with wind pants | Warm hat and neck gaiter; mittens, or gloves with liners |
| 10 °F (-12 °C) Frigid | Thermal base, fleece mid layer and windproof jacket | Thermal tights plus wind pants | Hat plus balaclava or face mask; mittens with hand warmers |
| 5 °F (-15 °C) Frigid | Thermal base, fleece mid layer and windproof jacket | Thermal tights plus wind pants | Hat plus balaclava or face mask; mittens with hand warmers |
| 0 °F (-18 °C) Frigid | Thermal base, fleece mid layer and windproof jacket | Thermal tights plus wind pants | Hat plus balaclava or face mask; mittens with hand warmers |
| -5 °F (-21 °C) Frigid | Thermal base, fleece mid layer and windproof jacket | Thermal tights plus wind pants | Hat plus balaclava or face mask; mittens with hand warmers |
| -10 °F (-23 °C) Extreme | Thermal base, warm mid layer and insulated windproof jacket | Thermal tights plus insulated or wind pants | Balaclava, hat and goggles or glasses; insulated mittens with hand warmers |
In degrees Celsius
| Temperature | What to wear (easy run, dry, calm) |
|---|---|
| 30 °C (86 °F) | Singlet or light tank top; short running shorts |
| 25 °C (77 °F) | Singlet or light tank top; short running shorts |
| 20 °C (68 °F) | Short-sleeve technical tee; shorts |
| 15 °C (59 °F) | Short-sleeve tee; shorts |
| 13 °C (55 °F) | Short-sleeve tee; shorts |
| 12 °C (54 °F) | Long-sleeve technical top, or a tee with arm sleeves; shorts or capris; light gloves optional |
| 10 °C (50 °F) | Long-sleeve technical top, or a tee with arm sleeves; shorts or capris; light gloves optional |
| 9 °C (48 °F) | Long-sleeve technical top, or a tee with arm sleeves; shorts or capris; light gloves optional |
| 5 °C (41 °F) | Long-sleeve top plus a light vest or windbreaker; tights, or shorts over tights; light gloves |
| 2 °C (36 °F) | Long-sleeve top plus a light vest or windbreaker; tights, or shorts over tights; light gloves |
| 0 °C (32 °F) | Thermal long-sleeve base layer plus a wind jacket; running tights (thermal if windy); gloves |
| -5 °C (23 °F) | Thermal base layer, light mid layer and wind jacket; thermal tights, or tights with wind pants; mittens, or gloves with liners |
| -10 °C (14 °F) | Thermal base, fleece mid layer and windproof jacket; thermal tights plus wind pants; mittens with hand warmers |
| -15 °C (5 °F) | Thermal base, fleece mid layer and windproof jacket; thermal tights plus wind pants; mittens with hand warmers |
| -20 °C (-4 °F) | Thermal base, fleece mid layer and windproof jacket; thermal tights plus wind pants; mittens with hand warmers |
Outfit guides by temperature
A full page for each temperature, with outfits for wind, rain, workouts and races:
Layering for cold-weather runs
Base layer
Close-fitting synthetic or merino that moves sweat away from your skin. Never cotton: it stays wet and cold.
Mid layer
Only below about 20 °F (−7 °C): a light fleece or thermal top that traps warm air.
Outer layer
A wind-resistant jacket or vest. Wind, not temperature alone, is what usually makes a run feel bitter.
Extremities
Hands, ears and face lose heat first. Gloves and a hat are the cheapest way to stay comfortable, and easy to take off.
Running in rain, snow and the dark
- Rain: a cap with a brim keeps water out of your eyes; a light water-resistant shell helps below about 50 °F (10 °C). In the cold, being wet chills you much faster, so add a layer. Use anti-chafe balm.
- Snow and ice: trail shoes or slip-on traction devices give grip; slow down on corners and bridges.
- Dark: wear a reflective vest or bright colours and a light, and run facing traffic where there is no pavement.
Frostbite and hypothermia. The National Weather Service estimates that frostbite can develop on exposed skin in about 30 minutes at a wind chill of around −20 °F (−29 °C), and in 10 minutes or less in colder conditions. Cover your skin, run loops near home, and move indoors if your fingers, nose or ears go numb or white.
Hot weather
Above about 75 °F (24 °C) the problem flips: wear as little as is comfortable, choose light colours, protect yourself from the sun and slow down. Work out how much to adjust your pace with the heat pace calculator and how much to drink with the sweat rate calculator.
- National Weather Service. Wind chill chart and formula (2001 revision).
- The temperature bands are a practical guide compiled from common coaching advice; adjust them to how you feel on your own runs.
Last reviewed: September 2026 · Health disclaimer