The Clothing Thermometer

When running outdoors, make sure to wear the appropriate clothing items to keep you warm or cool, depending on the temperature. This will not only ensure your comfort, but improve your performance.

Use the following guide for training in any temperature:

• 60º+ tank top and shorts.

• 50-59º technical T-shirt and shorts.

• 40-49º long-sleeve lightweight shirt, shorts, tights or wind pants, and gloves.

• 30-39º long-sleeve medium-weight shirt and another T-shirt, tights and shorts or wind pants, gloves and hat over the ears.

• 20-29º thick long-sleeve technical shirt, a T-shirt layer, tights and shorts or wind pants, mittens or gloves and hat over the ears.

Be sure to choose garments that will be comfortable next to your skin, even at the end of a run. Watch for seams and bunching in areas where body parts and fabric may rub together during a run or walk.

The best fabrics for exercise

Cotton does a bad job of “wicking” moisture from your body.  It absorbs sweat and holds it next to your skin. This can create irritation and increase the weight you carry as you train.

Garments made out of fabric labeled Polypro, Coolmax, Drifit, etc. (sometimes called “technical” garments), hold body heat next to your skin in winter, while releasing unnecessary warmth.  They also wick moisture away from your skin, which cools you in hot weather and helps you avoid a chill in the winter.

These are only recommendations.  Use the combination of layers that work best for you.