A major source of anxiety and needless negative triggers to the reflex brain are weather and clothing concerns. There is no positive effect from worrying about the weather. It will be what it is during the workout or race. You will gain major control over your comfort by using the table below as you prepare for any possibility on race day.
Gaining control over your clothing comfort means having available the various garments listed next for any combination of weather conditions during a workout or race. When packing your bag, look at every weather condition you might encounter on that day and pack your bag accordingly. At race expos, there are usually vendors of major brands, like Mizuno, in case you left something behind. The night before, lay out various combinations of garments that would be appropriate for various weather conditions.
Get up earlier than usual on long run or race mornings and check the weather forecast. The first layer, since it will be next to your skin, should feel comfortable and be designed to wick the moisture away from your skin. You may have to resist the temptation to buy a fashion color, but function is most important. As you try on the clothing in the store, watch for seams and extra material in areas where you will have body parts rubbing together during a run.
Cotton is usually not a good fabric—especially for those who perspire a great deal. The cotton will absorb the sweat, hold it next to your skin, and increase the weight you must carry during the run. This has also been a cause of chaffing. Garments made out of fabric labeled Breath Thermo, Polypro, Coolmax, and Drifit can retain enough body heat to keep you warm in winter while also releasing the extra amount. By moving moisture to the outside of the garment, you will stay cooler in summer and avoid the wind chill in winter. A new fabric by Mizuno, called Breath thermo, actually heats up with modest perspiration in the winter.
Temperature | What to wear |
60 ˚F (14 ˚C) and above | Tank top or singlet and shorts |
50 to 59 ˚F (9 to 13 ˚C) | T-shirt and shorts |
40 to 49 ˚F (5 to 8 ˚C) | Lightweight long-sleeve shirt, shorts or tights (or nylon long pants), mittens and gloves |
30 to 39 ˚F (0 to 4 ˚C) | Medium-weight long-sleeve shirt and another T-shirt, tights and shorts, socks or mittens or gloves, and a hat over the ears |
20 to 29 ˚F (-4 to -1˚C) | Medium-weight long-sleeve shirt, another T-shirt, tights and shorts, socks, mittens or gloves, and a hat over the ears |
10 to 19 ˚F (-8 to -3 ˚C) | Medium-weight long-sleeve shirt, and medium- to heavyweight shirt, tights and shorts, nylon wind suit, top and pants, socks, thick mittens, and a hat over the ears |
0 to 9 ˚F (-12 to -7 ˚C) | Two medium- or heavyweight long-sleeve tops, thick tights, thick underwear (especially for men), medium to heavy warm-up suit, gloves and thick mittens, ski mask, a hat over the ears, and Vaseline covering any exposed skin |
-15 ˚F (-18 to -11 ˚C) | Two heavyweight long-sleeve tops, tights and thick tights, thick underwear (and supporter for men), thick warm-up suit (top and pants), mittens over gloves, thick ski mask, a hat over ears, Vasoline covering any exposed skin, thicker socks on your feet, and other foot protection, as needed |
-20 ˚F (-20 ˚C) | Add layers as needed |
What not to wear
A heavy coat in winter — If the layer is too thick, you’ll heat up, sweat excessively, and cool too much when you take it off.
No shirt for men in summer — Fabric that holds some of the moisture will give you more of a cooling effect as you run and walk.
Too much sunscreen — It can interfere with sweating.
Socks that are too thick in summer — Your feet swell, and the pressure from the socks can increase the chance of a black toenail and blisters.
Lime green shirt with bright pink polka dots — Unless you have a lot of confidence and can run fast.
Special cases
Chaffing can be reduced by Lycra and other fabric. Many runners have eliminated chaffing between the legs by using a Lycra bike tight as an undergarment. These are also called Lycra shorts. There are also several skin lubricants on the market, including Glide.
Some men suffer from irritation of their nipples. Having a slick and smooth fabric across the chest will reduce this. There is now a product called NipGuard that has reduced the chance of having this problem.