How to choose your running outfit based on the temperature?

Running all year round means running in all kinds of weather, from the summer heat to the winter cold. The outdoor temperature is a key factor: heat makes it harder for the body to cool down, while the cold, without proper protection, requires extra energy. A well-chosen outfit also ensures greater comfort. So, how should you choose your outfit based on the temperature?

One clarification before detailing the outfits: humidity, wind, and sunlight affect the perceived temperature. This is what you should take into account when choosing your outfit. Most weather apps show it: simply display the perceived temperature instead of the actual temperature.

Above 15°C: a single ultralight layer

When the perceived temperature is above 15°C, the body tries to cool down by sweating, especially as the temperature and humidity rise. You need to help it stay cool and release sweat.

A single ultralight, breathable layer is enough: a short-sleeved t-shirt or a tank top, ideally with UV protection and an anti-odor treatment. On the bottom, wear shorts or lightweight cycling shorts. In bright sunshine, don't forget a cap and sunglasses to protect your head and eyes.

Between 10 and 15°C: a technical base layer

As temperatures drop, the body needs to retain its heat. Between 10 and 15°C perceived, the best option remains a technical base layer with short or long sleeves. It provides a few degrees of thermal protection, which can make a difference in terms of comfort.

A lightweight long-sleeved t-shirt can also work: by covering your arms, it reduces exposed areas. On the bottom, shorts or cycling shorts are still recommended.

Between 5 and 10°C: two layered garments

When the perceived temperature is below 10°C, the principle of layering becomes essential. Combine a technical base layer with a protective second layer: a lightweight windbreaker or an all-weather jacket if rain or wind are also factors.

On the bottom, several options are possible: shorts, cycling shorts, or leggings. Shorts or cycling shorts with a waist belt pocket allow you to carry a lightweight windbreaker so you have it close at hand and can quickly put it on (or store it away) when conditions change during your run.

Below 5°C: multiple layers and protection for your extremities

When the perceived temperature is below 5°C, and especially below 0°C, plan for two or three layers: a technical base layer, a mid-layer that retains heat, and then a windbreaker or jacket. Also protect your extremities: a beanie or headband for your head and ears, gloves for your hands, and potentially a neck warmer.

On the bottom, leggings are recommended, especially to reduce the risk of strains or pulls (hamstrings, calves, adductors). A cold muscle is less elastic, and explosive efforts such as sprints or changes of direction increase the risk of injury. Lengthen your warm-up (15 to 20 minutes) and avoid staying still during breaks.

In winter, it gets dark early: also think about reflective elements or a headlamp so you can be seen.

In summary, the colder it gets, the more layers you add and the more you cover your body, starting with your arms, then your legs, and finally your extremities.

Dressing properly for a run means first and foremost adapting to the perceived temperature. When it's colder, you have to accept feeling a little chilly at the start. After a few minutes of running, your body warms up significantly; if you're already warm when you leave home, you'll be overdressed within a kilometer.

The guidelines in this article are for reference only. Everyone is more or less sensitive to the cold, and intensity matters: you dress more warmly for a slow run than for an interval session. Test it out, note what works for you, and adjust. With a few well-chosen pieces and the principle of layering, you can run comfortably all year round.