What temperature should I dress for when running?

Dress as if it is 10-15 degrees warmer than the actual temperature. Running generates significant body heat, so you should feel slightly cool at the start.

When should I wear a jacket for running?

Below about 5°C, most runners benefit from a windproof layer. In rain, a lightweight waterproof jacket helps at any temperature below about 12°C.

Should I wear cotton for running?

No. Cotton absorbs moisture and stays wet, leading to chafing and feeling cold. Choose technical fabrics that wick moisture away from the skin.

At what temperature do I need tights?

Most runners switch to full tights below about 5-8°C. Three-quarter tights or capris work well in the 5-12°C range. Above 12°C, shorts are usually fine.

RunCalcs

Clothing Layer Calculator — What to Wear Running

Calculate what to wear based on temperature, wind and conditions.

Temperature

Wind

Rain

Effort Level

How We Calculate This

The 10-15 Degree Rule

When running, your body generates significant heat. The general rule is to dress as if the temperature is 10-15°C warmer than it actually is:

Effective Temperature = Feels Like Temp + Intensity Offset (8-12°C)

Wind and rain lower the effective temperature, while higher intensity raises your body heat production. This calculator combines all factors to recommend appropriate clothing layers.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.