Figuring out what to wear running can be surprisingly tricky. With every season change, new temperatures and conditions call for different apparel. And what feels appropriately warm at the start of a run might have you burning up by mile two. In the worst cases, the wrong outfit can be so distracting (or even painful—hello, chafing!) that you wind up cutting your run short. 

So how can you dress to stay comfortable throughout your entire run? Here’s what to keep in mind.

What to Wear Running

Regardless of the weather conditions, there are a few tried-and-true “rules” that can help you decide exactly what to wear running. 

Layer Up

Peloton instructor Becs Gentry recently learned a lot about what to wear running in all kinds of climates while racing seven marathons on seven continents in seven days. Her biggest piece of advice? Embrace layers—they’re “essential to keeping you comfortable,” she says. 

This holds true in lots of different weather conditions. “Dressing in layers traps heat, so when it’s colder out, layers will help keep you warm,” says Adriane Grace, Peloton’s associate director of apparel design and development. When it’s warmer, she points out that layers can help you stay a comfy temp through every mile since you can peel them off as you go. Then, once you’ve crossed your finish line, you can throw everything back on so you don’t get too cold.

In particular, Becs suggests reaching for layers that are easy to run with after you’ve taken them off, like shirts with long sleeves that easily tie around your waist, or something light enough to tuck into the back of your sports bra.

Choose a Snug Fit

The best running clothes are neither too tight nor too loose. Grace recommends apparel that sits close to your body, but isn’t so snug that it restricts your movement or feels awkward. “A waistband that is too tight will start feeling tighter the longer you are running,” she says, “and a loose top will move and bounce, creating the friction that causes chafing.” This is why a lot of running apparel today is made with four-way stretch for a close but relaxed fit.

Dress Like It’s Warmer Than It Is 

When you’re checking the forecast to plan what to wear on a run, remember that you’ll heat up quickly once you start moving. “The general rule is dress for whatever the real-feel temperature says it is, plus 10 degrees,” Becs says. If you’re doing a high-intensity workout, it’ll raise your body temperature even more, so you’ll want to go even lighter.

For example, if it’s 45 degrees Fahrenheit outside, dress as though it’s 55 for a recovery run, or 65 for a harder interval workout or tempo run. Yes, you’ll start out a bit chilly during your first mile, but you’ll feel much better during the bulk of the run. 

“I see more overdressing than under-dressing and often want to remind people that you will have a nicer workout experience if you can keep yourself on the cooler side,” Becs says. It’s easier to run hard when you’re a little bit cooler than if you’re uncomfortably hot. 

But again, don’t forget layers! If you find that thinking about that cold first mile saps your motivation to get going, just start off with a layer that’s easy to take off once you heat up. (You can also try pre-heating with a quick indoor warm-up.) 

Choose a High-Impact Sports Bra 

Unfortunately, not all sports bras are supportive enough for running. “I know a low-cut, super strappy bra is cute, but if you have a larger chest, it is not going to help you with support,” Grace says. “Breasts are made up of connective tissues and glands. Once the connective tissue stretches out, it doesn’t bounce back, so you want to make sure you have the support you need to minimize that.” 

In particular, she suggests wearing a sports bra with wide straps, a high neckline, and a wider bottom band. “That is where the support comes from,” Grace says.  

Look for Certain Fabric and Design Details

Gone are the days of being stuck with cotton tees that get soggy by mile two. Running apparel today has become pretty high-tech, with features that can make your miles far more enjoyable. Look for these details in your running gear:

What to Wear Running In Cold Weather (Under 50 Degrees)

Everyone has their own personal preferences when it comes to how much to wear when running in the cold, Becs points out. But when it’s in the 40s or colder, you likely don’t want any skin exposed. This is the time for long tights (“and then throw a run short on over if you need a little extra wind protection,” Grace says), and some layers on top. Just remember that the closer to the body a layer sits, the tighter it should fit, Grace says. 

If it’s below freezing, this might look like a tight, sweat-wicking base layer plus a lightly padded vest or ventilated running jacket with zippers “so you can release some of that trapped heat as needed,” Grace says. “You don’t want something too warm, like a heavy down jacket—you’ll be overheating after five minutes.”

For slightly warmer conditions (in the 30s and 40s) or especially hard winter workouts, you might forgo the jacket in favor of just a snug tank top under a long-sleeve. Grace says she personally loves mock-neck styles to keep the back of her neck warm, and brushed fabrics that feel cozy against her skin.

Either way, don’t forget the accessories: Because there’s less blood flow to our extremities than our core in chilly weather, they can easily get cold even when our trunk warms up. Merino wool socks can help keep your feet warm and dry while a beanie or headband will protect your ears. And, Becs adds, it’s worth investing in a pair of very good gloves. 

What to Wear Running In Temperate Weather (50–75 Degrees)

In mild conditions, most runners will leave the jacket at home and swap their tights for shorts. And although everyone’s preferences are different, once it gets up to the 60s or higher, short sleeves will typically feel better than long ones. Just keep everything fitting close to your body. “When it’s late spring, summer, or early fall, look for pieces that are body-skimming,” Grace says. “Big, baggy tees or tanks can cause chafing and also feel heavy the sweatier you get.”

And if you’re running in the rain? You can put on a water-resistant jacket (with ventilation, so you don’t overheat) when it’s chillier out. Otherwise, just slip on moisture-wicking clothes and add a brimmed hat to keep water out of your eyes. Becs says sunglasses can also help with that, “depending on the intensity of the rain!”   

What to Wear Running In Hot Weather (Above 75 Degrees)

You want to get as much airflow to your skin as possible when you’re running in the heat. Think: Shorts and a singlet or tank top. Those who are comfortable with it might go bare-chested or wear just a sports bra.

No matter how much coverage you choose, Grace suggests looking for clothing that has perforations or mesh for ventilation. “Lighter-weight clothes will be your BFF during very warm runs,” she says.

Becs says that for hot-weather runs, she reaches for close-fitting—but breathable—UV-proof layers. “I hate chafing from excess material mixed with salt on my skin,” she says. (Remember: Sweaty skin is salty skin.) 

A hat will also help keep the sun off your face. “However, if you’re like me and overheat in hats, vizors work equally well,” Becs says. She’s a huge advocate of wearing running sunglasses too—and not just to keep sun out of her eyes: “I find myself able to ‘hide’ behind sunglasses when the workout gets challenging!”

Lastly, don’t forget about hydration. “Probably one of the most important things to run with when it’s hot is a water bottle, run belt, or water backpack,” Grace says. 

What to Wear Running Indoors

On days when the weather gets a bit wild outside—or when you simply feel like hopping on your Peloton Tread rather than pounding the pavement—taking your mileage indoors can make for a much better run. “You know your home environment and can probably control it,” Becs says.

Just pay close attention to any air flow directed at your treadmill. “Working out in drafts can tighten up the area of your body the cooler air is hitting without you even knowing,” she says. If you can’t move your treadmill to a less-drafty part of your home, just be mindful to layer up so you don’t get too cold.

But really, when you can control the climate, you can wear pretty much whatever makes you feel most comfortable and confident—which is honestly a good strategy to embrace in any environment. “At the end of the day, wearing what makes you feel good and comfortable is going to be the best,” Grace says. “Find a nice cushy sock, double knot your shoes, and you’re ready to go!”