A big dilemma every runner faces when heading outside, is what to wear?

During extreme heat or cold the answer to that question is pretty straightforward.

Figuring out what to throw on when it’s 40ºF can be frustrating. You don’t want to get too hot or find that the wind is making it feel more like 30ºF.

If you are an outdoor runner, it can ruin your whole run if you are not properly dressed for the weather.

If you end up too hot or too cold, it can be all you think about if you choose wrong!

Running with Hot Flashes

Since I am peri-menopausal, I have the added bonus of sometimes having to run with hot flashes.

At this point, I have “cycles” where I will have months of flashing every few minutes to times where I’m not having any at all.

I’ve noticed that I sometimes have a surge of adrenalin right before a hot flash. It makes me feel somewhat panicky, even though I’m not really afraid of anything.

When it happens on a run, I slow down to let the feeling pass since the “fight or flight” response could be dangerous when I cross a street.

Flashing definitely needs to be a consideration with our clothing choices for those of us in that time of our lives.

Layers that are easy to take off and on are key. Also, think about where to store those layers if need be.

Running Jackets

I always make sure when buying a running jacket that there are zippered pockets, inner pockets and I give the sleeves a “tie-test”.

If the material seems like it’s going to slide a lot, the sleeves will slip out if tied around my waist and that is BEYOND annoying.

The going wisdom for what we will feel running in various temperatures says that it will feel 15-20º warmer. If the wind is blowing, or it’s raining or snowing or the sun is out (or not) can also influence how we feel.

Super Cold (20’s on down)

In the cold, I like to wear a base layer (running tights) under a heftier sweatpant.

I also have a base layer glove and wear Manzella gloves that are softer and warmer on top of that. It allows me to take off a pair of gloves if I get hot, but keep the base layer on. That cools my hands enough to be comfortable, without taking them off and possibly doing damage without me feeling it.

On top I wear a base layer, running shirt with turtle neck, vest and running jacket. All my clothing is made of materials that get the sweat out of my way. Sweat and cold make for a very uncomfortable run.

If your run ends and you have a way to go before getting home, being wet and cold can be dangerous. And women especially need to get out of wet clothes (cold or hot) as soon as possible to not invite infections “down there”.

I also wear a knit cap.

Cold, but not Crazy (30’s and 40’s)

When the weather is in the upper 30’s and 40’s, I switch to a headband type head covering to protect my ears.

I will also still wear a base layer on top, but with a regular long sleeve shirt. My bottoms are usually just the running tights.

PERFECT (50’s and 60’s)

50’s and 60’s are trickier,  although it is my favorite temp to run in.

I rely on weather apps to let me know if it is windy. We live on Lake Erie, so just because the breeze is blowing the trees outside our place, that can change dramatically once I run into the city.

Generally, I wear a long sleeve in 50’s and long running tights.

A short sleeve in 60’s with a wind-breaker type running jacket and running tights that are capri length keep me comfortable.

What to Wear Tool

I have used the Runners World What to Wear Tool with good success. This guide lets you input temperature, conditions outside, wind, time of day, the intensity of your run and whether you want to feel warm or cool.

If it’s a really dreary day, I may add an additional layer that I can easily take off.

My Favorite Jacket Trick

Years ago, I read about a technique for tying your sleeves around your waist that I use on almost every run.

I haven’t seen anybody else do what I do, but I think it is genius and I wish I could credit the person that wrote the article.

The video below shows you how I do it.

Researching “what to wear, when” can only take you so far, though.

You need to experiment and find what works best for you.

Sometimes a run in 26ºF weather with the sun shining and no breeze feels much warmer than a 45ºF run in cloudy conditions with wind.

One thing that has helped me is keeping a running journal that includes notes on the weather and what I wore. I then take note whether that was enough or I wished I had more or less layers.

Weather can be crazy, and planning for it can be tricky.

If you have the ability to remove or add layers as you go, that seems like the best strategy for most runs in the “in-between”.

What are some cold weather or super warm weather strategies you have for different outdoor conditions?