0 °C outfit by wind, rain and effort
The same 0 °C can call for very different clothes. Harder running warms you up, so you can dress a level lighter; wind and rain make it feel colder. Rows that change the outfit are marked.
| Situation | Level | Top | Bottom | Hands & head |
|---|---|---|---|---|
| Easy or long run, calm and dry | Cold | Thermal long-sleeve base layer plus a wind jacket | Running tights (thermal if windy) | Gloves; beanie that covers your ears |
| Tempo or interval workout | Chilly ● | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Light gloves; headband or light beanie |
| Race Plus a throwaway top for the start | Chilly ● | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Light gloves; headband or light beanie |
| Easy run, 10 mph (16 km/h) wind feels like 24 °F (-5 °C) | Very cold ● | Thermal base layer, light mid layer and wind jacket | Thermal tights, or tights with wind pants | Mittens, or gloves with liners; warm hat and neck gaiter |
| Easy run, 20 mph (32 km/h) wind feels like 20 °F (-7 °C) | Very cold ● | Thermal base layer, light mid layer and wind jacket | Thermal tights, or tights with wind pants | Mittens, or gloves with liners; warm hat and neck gaiter |
| Light rain or drizzle Cap with a brim; light water-resistant shell; no cotton | Cold | Thermal long-sleeve base layer plus a wind jacket | Running tights (thermal if windy) | Gloves; beanie that covers your ears |
| Heavy rain Cap with a brim; water-resistant shell and a spare layer; anti-chafe balm | Cold | Thermal long-sleeve base layer plus a wind jacket | Running tights (thermal if windy) | Gloves; beanie that covers your ears |
| You usually feel the cold | Cold | Thermal long-sleeve base layer plus a wind jacket | Running tights (thermal if windy) | Gloves; beanie that covers your ears |
| You usually run hot | Chilly ● | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Light gloves; headband or light beanie |
● a different outfit level from the calm, easy-run outfit. "Feel the cold" and "run hot" shift the temperature by 7 °F (4 °C); workouts by 5 °F and races by 10 °F.
Shorts or tights at 0 °C?
Tights. Choose thermal tights if it is windy. If you feel the cold, dress for the cold level; if you run hot, the chilly level is usually enough.
Is 0 °C too cold to run?
No. With the right layers, 0 °C (32 °F) is safe for running. Wind is what makes it bite: at 10 mph it feels like 24 °F (-5 °C), so a wind-resistant outer layer, a hat and gloves matter more than extra thickness.
Why you should feel cold at the start
Running produces so much heat that the clothes that feel right standing still will have you overheating within ten minutes. The common rule is to dress as if it were about 20 °F (11 °C) warmer than it is: at 0 °C, dress for about 52 °F (11 °C). If you are comfortable before the run, you are probably wearing one layer too many. Gloves, a headband and a vest are the easiest layers to take off or tuck away as you warm up.
Wind is the bigger factor. At 0 °C, a 20 mph wind makes it feel like 20 °F (-7 °C). On windy days run into the wind first and with it on the way home, so you are not facing it when you are sweaty.
What to wear at other temperatures
In Fahrenheit: what to wear running at 30 °F. Every temperature in one table: what to wear running calculator.
- National Weather Service. Wind chill chart and formula (2001 revision).
- El Helou N. et al. (2012). Impact of environmental parameters on marathon running performance. PLoS ONE 7(5): e37407.
- Outfit levels are a practical guide compiled from common coaching advice; adjust them to how you feel on your own runs. Last reviewed October 2026.