When it comes to running, choosing the right clothing plays a crucial role in ensuring both comfort and performance. The challenge lies in finding the balance between staying warm in changing weather conditions and not sweating too much. The following tips will help you choose the appropriate clothing based on temperature and weather.
Basic rule: the layering principle
One of the most effective methods for adapting to different temperatures is the layering principle. Multiple thin layers of clothing are worn, which can be added or removed as needed. Each layer has a specific function:
- Base layer (moisture management):
This layer should fit snugly and wick moisture away from the body. Functional fabrics like merino wool or synthetic materials such as polyester are ideal, as they wick away sweat and dry quickly.
- Insulation layer (heat retention):
In colder temperatures, the middle layer provides warmth. Fleece or lightweight functional materials are great for this purpose, as they provide warmth without being too heavy or bulky.
- Outer layer (weather protection):
This layer protects against wind, rain, or snow. A lightweight, breathable jacket with windproof and water-repellent features is ideal here.
Choosing clothing based on temperature
Finding the perfect balance between warmth and breathability depends on the temperature. Here’s an overview of the recommended clothing for various temperature ranges:
Temperatures above 15°C
Light, breathable running clothing made from functional materials. A short-sleeved shirt or tank top, along with shorts, will suffice. The rule here is: the lighter and more breathable the material, the better. Avoid cotton, as it retains moisture and can cause the body to cool down.
Temperatures between 10°C and 15°C
A thin, long-sleeved layer or a T-shirt combined with a lightweight jacket. Three-quarter length running pants or long tights are a good option to keep the legs warm. It’s important that the clothing remains breathable to wick away sweat quickly.
Temperatures between 0°C and 10°C
From around 10°C (50°F), it is advisable to wear an additional layer. Long-sleeved shirts combined with a light insulation layer, such as a fleece pullover, keep the body warm. Long tights or thermal pants are ideal for the legs. Gloves and a lightweight hat or headband can protect the head and hands from the cold.
Temperatures below 0°C
At this point, the layering principle becomes particularly important. An insulating layer is essential to retain body heat. A windproof jacket protects against cold and wind, while thermal underwear or a warming functional shirt should be worn as a base layer. Long thermal tights or winter running pants are also essential. Gloves, a hat, and possibly a scarf or Buff should cover the head and neck, as the body loses significant heat in these areas.
Additional running gear tips
Wind and rain protection
In strong wind or rain, a lightweight, water-repellent running jacket is essential. This protects against external elements without letting the inner clothing become too wet or causing the body to cool down.
Adjusting running gear
It’s important not to dress too warmly before starting your run. While running, the body generally heats up by about 10°C. Therefore, it’s best to choose clothing as if the temperature were already warmer.
Materials
Functional fabrics such as polyester, merino wool, or nylon are ideal for runners, as they effectively wick away moisture, dry quickly, and are breathable. Cotton, on the other hand, retains sweat, which can lead to uncomfortable dampness and cooling.
Conclusion
The right running clothing strongly depends on the outside temperature and weather conditions. The layering principle allows you to adapt flexibly to changing conditions and offers optimal protection against cold and wetness while effectively wicking away sweat. By following these basic rules, you’ll feel comfortable even in adverse weather conditions, ensuring optimal performance while running.