45 °F outfit by wind, rain and effort
The same 45 °F 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 | Cool | Long-sleeve technical top, or a tee with arm sleeves | Shorts or capris | Light gloves optional; headband optional |
| Tempo or interval workout | Cool | Long-sleeve technical top, or a tee with arm sleeves | Shorts or capris | Light gloves optional; headband optional |
| Race Plus a throwaway top for the start | Mild ● | Short-sleeve tee | Shorts | Nothing needed |
| Easy run, 10 mph (16 km/h) wind feels like 40 °F (4 °C) | Chilly ● | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Light gloves; headband or light beanie |
| Easy run, 20 mph (32 km/h) wind feels like 37 °F (3 °C) | Chilly ● | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Light gloves; headband or light beanie |
| Light rain or drizzle Cap with a brim; light water-resistant shell; no cotton | Chilly ● | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Light gloves; headband or light beanie |
| Heavy rain Cap with a brim; water-resistant shell and a spare layer; anti-chafe balm | Chilly ● | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Light gloves; headband or light beanie |
| You usually feel the cold | Chilly ● | Long-sleeve top plus a light vest or windbreaker | Tights, or shorts over tights | Light gloves; headband or light beanie |
| You usually run hot | Cool | Long-sleeve technical top, or a tee with arm sleeves | Shorts or capris | Light gloves optional; headband optional |
● 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 45 °F?
Shorts for most runners; capris or light tights if you feel the cold. If you feel the cold, dress for the chilly level; if you run hot, the cool level is usually enough.
Is 45 °F too cold to run?
No. 45 °F (7 °C) is comfortable running weather once you are dressed for it. An analysis of marathon results (El Helou et al., 2012) found the fastest finishing times at about 39–50 °F (4–10 °C).
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 45 °F, dress for about 65 °F (18 °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 45 °F, a 20 mph wind makes it feel like 37 °F (3 °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 Celsius: what to wear running at 9 °C. 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.