What to Wear Running in Every Season

I’ll never forget that one rainy morning.

I was about 3K in, cruising through what was supposed to be an easy run, when the skies cracked open. Instant downpour. I was in a cotton tee and loose gym shorts — soaked, cold, and shivering like I’d just jumped in a freezer.

I kept going, but that run wrecked me. That’s the day I learned this: your gear isn’t about looking good — it’s about not quitting halfway.

Running clothes aren’t just extras. They’re tools. The right layers can keep you going when the weather’s trying to stop you.

Here’s how I think about it:

• Dress for 10–15°F warmer than the actual temperature (or about 5–10°C warmer) — you’ll heat up fast once you get moving. Don’t layer like you’re heading into a blizzard if you’re just jogging around the block.
• Skip the cotton. Always. It soaks up sweat and clings like wet rags. Instead, go for gear that pulls sweat off your skin — polyester, merino wool, or any decent tech fabric.
• Layer like a runner, not a snowman. Overdressing is a rookie move. If you’re comfortable at the start, you’re probably overdressed. Think peel-and-go: arm sleeves, zip-ups, and packable jackets you can stash or ditch mid-run.

If your outfit sucks, your run will suffer. I’ve cut runs short, bonked mentally, or dealt with brutal chafing just because I wore the wrong thing.

Don’t let your clothes be the reason you quit.

Here’s how to nail your gear by season:

Running in Summer (16°C / 60°F and Up)

Summer running is brutal. I once wore a thick black cotton tee during a noon run in Bali — 35°C, blazing sun, not a cloud in sight. That shirt turned into a sweat sponge. I could feel it dragging me down.

That day taught me the golden rule of hot-weather runs: go light or go home.

Here are the must-haves:

Sweat-wicking tank or tee:

Synthetic or merino. Nothing fancy, just something that pulls sweat off your skin so it can evaporate. According to Runner’s World, summer clothes need to be “lightweight, breathable, and moisture-wicking.” Nailed it.

Ventilated shorts:

I go for split shorts or those with mesh panels. Bonus if they’re light-colored — they reflect heat. You’ll stay cooler, and you won’t feel like your thighs are wearing garbage bags.

Sun-blocking gear:

Look for shirts with UPF 30+ if you’re running in direct sun. I used to think sleeves in the summer were nuts — until I wore one and realized it helped me stay cooler and protected my skin. Here’s how to protect your skin from the sun.

And please don’t forget these:

• Running hat or visor: Keeps sun and sweat out of your face. A light, quick-dry one does wonders.
• Shades: Not for style — for survival. Squinting drains your focus. I’ve nearly slammed into a pole during sunrise runs. Learn from me.
• High SPF & lip balm: Your skin takes a beating under the sun. Reapply if you’re out long. And yes, lips count too.
• Hydration tool: Whether it’s a handheld, belt, or hydration vest — if it’s hot, bring water. In fact, wearable hydration is the way to go.  On long runs, I carry a handheld insulated bottle. Total game-changer.
• Anti-chafe balm: Trust me, sweat + heat + skin = friction hell. I stash a mini BodyGlide in my shorts pocket like it’s survival gear. One swipe saves your run.

Running in Fall (4–15°C / 40–60°F)

Fall’s tricky — one minute it’s crisp, the next you’re sweating bullets.

I once lined up at a 10K start line in short sleeves, teeth chattering. “I’ll warm up,” I told myself. Mile one in, I was already tying a windbreaker around my waist. That’s when I learned the sandwich method: base, mid, outer. Add or peel as needed.

Here’s how to layer for your fall workouts:

Base layer (short or long sleeve):

A snug shirt that wicks sweat fast. Merino or poly is your friend. Personally, I rotate two base shirts — one for dry days, one for drizzly mornings. I always roll sleeves up when I start to heat up.

Mid-layer if it’s cool:

Like a thin long sleeve or tee over your base. Nothing bulky. Think of it like a warm layer you can afford to ditch.

Light jacket or windbreaker:

Breathable, packable, and wind-resistant. I keep mine tied to my waist or stuffed in a belt. Fall winds sneak up on you. Smart layering is key not just for heat but to stay dry and block wind.  

Gloves & beanie:

Especially for morning or evening runs. Even cheap gloves save your fingers, and a headband keeps your ears from freezing off. Doesn’t have to be high-tech — just something that works. Fall is all about flexibility.

And here’s what to do in case the fall gets wet or wild:

• Windbreaker or rain shell: Don’t mess around with windchill or light rain. A decent shell keeps your core warm and dry, but still lets sweat out.
• Water-resistant tights or pants: If it’s raining, don’t suffer through soggy legs. Fleece-lined or water-repellent tights help you stay comfortable when the sky decides to throw a tantrum. I’ve done the “soggy tights shuffle.” Never again.
• Trail shoes or better tread: Slippery leaves, wet pavement — fall’s a slip hazard. If your road shoes have bald soles, upgrade. I switch between road and trail shoes depending on the route. Grip saves your knees.
• Reflective gear: Sunlight disappears fast in fall. I always have something that glows — vest, armbands, even a headlamp if I’m running late.

Pro tip: Keep a windbreaker or arm sleeves in your pocket or belt. Even on “nice” days, fall weather flips quick.

What to Wear Running in Winter (Below 4°C / 40°F)

Running in winter? It’s not just about training—it’s about survival.

Here’s how to layer for cold weather:

Thermal base layer:

Always start with something snug that pulls sweat away. Think merino or synthetic—not cotton, ever. Cotton holds sweat and leaves you soaked and shivering mid-run. According to my experience, merino or synthetic fabric keeps moisture off the skin and the body temp steady. I go with a fitted long sleeve tech top or a mock-neck if it’s biting cold.

Insulating mid-layer:

Once it dips below freezing (that’s 0°C or 32°F), I throw on a fleece or brushed mid-layer. It traps warmth without suffocating you. For the bottom half, fleece-lined tights are gold. My go-to? Stretchy thermal tights that don’t sag and keep your legs humming.

Waterproof/windproof outer shell:

This is your armor. A lightweight, wind-blocking running jacket that shrugs off light rain or snow makes all the difference. Bonus if it packs down small. I’d recommend  a thin jacket you can tie around your waist if things heat up. I prefer full zips so I can vent while on the move—no stopping, no fuss.

Start out feeling a bit cold. If you’re cozy from the get-go, you’re gonna overheat fast. Once your heart rate climbs, you’ll be warm enough.

I’ve found it’s better to shiver a little for the first 5 minutes than to be drenched in sweat by mile two.

And here’s a list of cold weather accessories:

Gloves or mittens:

If your hands freeze, the rest of you is toast. I’ve got a drawer full of gloves, but the pair I trust on sub-freezing days are windproof and touchscreen-friendly.  When it’s bone-chilling out, I add mittens over my gloves for a double layer of warmth.

Wool or synthetic socks:

Frozen toes will end your run early. I switch to thick merino wool socks every winter. On slushy days, I even bust out my waterproof trail shoes. In fact, heavy merino and waterproof shoes are the way to go if you’re splashing through snow or puddles.

Head and neck gear:

You lose a chunk of body heat through your head. A simple fleece beanie and a neck gaiter are non-negotiables. On the coldest mornings, I pull the gaiter over my face like a ninja to block the wind.

Reflective gear:

Winter runs usually mean running in the dark. I don’t leave home without my high-vis vest or headlamp. Better to be seen than sidelined.

My full kit? Fleece-lined tights, two light but breathable layers up top, a windproof shell, gloves, and something on my head and face. And if it’s snowing? I even wear clear cycling glasses to keep flakes out of my eyes.

Trust me, your fingers and face will scream the loudest—protect them first.

What to Wear Running in Spring

Spring running is like a weather roulette.

One minute it’s sunny, the next it’s raining sideways. I’ve started runs in sunshine and finished soaked to the bone more times than I can count. It’s like fall, but with extra surprises—and extra mud.

Here’s how to plan for the mood swings:

Moisture-wicking base + layers:

Same game as fall. Start with a breathable tech tee—long sleeve if it’s chilly, short or sleeveless if it warms up. The key here is being ready to cool down. That’s why I love half-zips or vented tops. I can unzip and dump heat mid-run without stopping.

Thin gloves/light hat:

Don’t be fooled. Early spring mornings still bite. I’ve learned to stash a thin pair of gloves or a cap in my pocket. Even on a warm forecast, 5AM has its own rules.

Lightweight waterproof jacket:

Spring is wet. A breathable rain shell (think Gore-Tex or similar) that doesn’t trap sweat is worth every cent. Runner’s World says to ditch the bulky coat—this one should feel like a second skin and stash easily when the sun peeks out.

Quick-dry socks:

Same rules as summer, but wetter. I stick with synthetic or thin wool. If it’s really sloppy out, I’ve even used waterproof socks. Sounds weird, but they saved my feet during a rainy 10K when others were hobbling around with blisters.

And here’s how to deal with downpours:

• Ventilated waterproof jacket: Serious rain calls for a serious shell. Look for sealed seams and vents. According to Runner’s Need, this combo keeps rain out and lets sweat escape. A deep hood helps keep the water out of your eyes—reflective trim doesn’t hurt either.
• Brimmed cap or visor: A hat isn’t just sun gear. It keeps the rain from dripping into your eyeballs, especially if you wear it under your hood. Trust me, vision matters when dodging puddles.
• Waterproof vs. breathable shoes: For light rain, breathable shoes with grip are fine. But when it’s dumping? I go Gore-Tex. Waterproof shoes are key for downpours, but in light drizzle, you’re better off with breathability.
• Avoid cotton bottoms: This isn’t up for debate. Wet cotton tights or shorts turn into soggy anchors. Stick to your usual moisture-wicking gear. It’ll dry faster and won’t weigh you down.
• Plastic bag: Yeah, it’s not sexy, but toss one in your car or pack. You’ll thank yourself when you need to stash drenched gear post-run without wrecking your seat.
• Treadmill Option? If it’s coming down hard or storming? I hit the treadmill. Tank, shorts, fan on max. Indoors, your body heats up fast—don’t overdress. No need to suffer through a monsoon unless you’re training for one.

Frequently Asked Questions About Seasonal Running Gear

Q: What should I wear for running in 0°C (32°F)?

A:
Treat it like a cold spring morning — just with sharper teeth. I usually go with a moisture-wicking long sleeve under a windproof jacket, plus thermal tights that don’t feel like a wetsuit. For the feet? Wool or synthetic socks all day.

And gloves — never skip gloves or something to cover your ears at that temp. Runner’s World points out that extremities lose heat fast — they’re right. I’ll often toss on a buff around the neck too, just in case the wind bites.

At 0°C, it’s not quite deep freeze, but you’ll want layers: tech top, shell, tights, gloves, ear coverage. Simple, smart, warm.

Q: Can I run in shorts during winter?

A:
Yeah… but be smart about it. Some runners tough it out in shorts down to 5°C (especially if they’re running hard and the sun’s out). I’ve done it — but only with gloves and a warm top.

Runner’s World lays out a good order: start by covering your hands with gloves, then move to a long sleeve, then swap shorts for tights once it gets colder. In my book, once you’re under 4°C (about 40°F), bare legs get risky. The cold zaps your heat fast and can make your muscles tighten up.

If you insist on shorts, fine — but protect the rest of your body. Gloves, hat, maybe even a wind-blocking top. No hero points for frostbitten quads.

Q: How do I stay warm without overheating on a run?

A:
This one’s all about playing the layering game. Start cold — just a little. That chill in the first 5 minutes? That’s a good sign. As soon as you get moving, your body turns into a furnace.

Runner’s World nailed it: the key is zippers and breathability. I wear a long-sleeve or jacket with a half zip and open it up mid-run when I start sweating. I’ve even carried gloves in my pocket for the first mile, then ditched them.

Overdressing is the rookie move. Dress like you’re about to run, not stand in a parking lot. If you’re already toasty when you step outside, you’re gonna melt by mile two.

Q: Is it OK to run in the rain with regular shoes?

A:
If it’s a light sprinkle and your shoes have decent grip? Go for it. But if you’re about to splash through puddles or run in a full-on downpour, it’s time to pull out the waterproof pair.

Runners Need puts it simply: Gore-Tex is your friend when it’s wet and wild, but for a little mist, breathable shoes with good tread are fine. I’ve run races in driving rain — Gore-Tex kept my toes warm and dry while the folks next to me finished with trench-foot and squeaky shoes.

Bonus tip: wear synthetic socks. Wet cotton is like wrapping your feet in cold mush.

Q: What socks are best for wet or cold weather?

A:
Easy rule: wool or synthetic only — never cotton. Technical socks dry quick, give cushion, and don’t turn into sponges.

Runners Need says it best: “Synthetic fibres or merino wool are best.” I live in Merino socks during cold or rainy seasons. On super soggy runs, I’ve even used waterproof socks (Sealskinz saved me once during a flooded 10K trail slog).

But most days, thick Merino gets the job done. And whatever you wear — swap ’em after the run. Wet socks = fast track to blisters and misery.