What to Wear Running in 45 Degrees: Dress for Success

Running is one of the best ways to maintain physical health and fitness. However, it requires the right gear and clothing to be comfortable and efficient during a run. When the temperature outside is about 45 degrees Fahrenheit, choosing the right clothing can be a challenge as it can be a bit confusing to decide what to wear. The right clothing choices will not only make you feel comfortable but will also protect you from the harsh weather conditions. So, what to wear running in 45 degrees? Let’s find out.

Layering is the key

When it comes to running in cold weather, layering is the key. It is always better to layer up instead of wearing one thick layer. Layering will not only help you to stay warm, but it also allows you to remove layers as the temperature increases. A general rule of thumb is that you should never be warm at the start of the run as you will warm up quickly. Below are some tips on how to layer up:

Base Layers

Base layers are the first layer of clothing that comes into contact with your skin. The primary function of a base layer is to keep sweat away from your skin and keep you dry. You can choose a long-sleeved shirt, leggings or tights as your base layer. Invest in a high-quality synthetic fabric like polyester or spandex as they are excellent at wicking away moisture from your skin. A good base layer should be snug around the body without being too tight.

Middle Layer

Your middle layer should help to insulate you and trap heat close to your body. A fleece or a lightweight sweater will work as a middle layer. The layer should be breathable, lightweight, and moisture-wicking, so that it doesn’t feel too heavy or uncomfortable while you are running. It is also essential to keep in mind the temperature outside; if the weather is milder, you may only need one middle layer.

Outer Layer

The outer layer is the protective layer that shields you from the elements. It should be windproof and waterproof, especially if there is rain or snow in the forecast. Investing in a good quality running jacket or a windbreaker is an excellent option for your outer layer. Make sure that the jacket isn’t too heavy or bulky, as this may cause you to overheat.

Choose your Fabrics Carefully

The right fabric can make a significant difference in your comfort level while running in cold weather. You should opt for fabrics that are breathable, moisture-wicking, and insulating. Here are some suitable fabric options:

Synthetic fabrics

Synthetic fabrics like polyester, spandex, and nylon are excellent choices as they wick sweat away from your skin, keeping you dry and warm. They are also lightweight and breathable, so they won’t weigh you down during your run.


Wool is also a great fabric choice for cold weather running. It is soft, warm, and insulating, making it a perfect choice for the middle layer. Merino wool is a popular option as it is moisture-wicking and won’t make you feel too hot or sweaty.

Don’t Forget about Accessories

Your clothing choices should also include the right accessories to keep your extremities warm. Cold weather can affect your fingers, toes, and ears the most. Here are some accessories you should consider adding to your running outfit:


Fingers are one of the first things to get cold when running in cold weather. Investing in a good pair of gloves is an excellent idea. Look for gloves that are moisture-wicking and breathable, so your hands don’t get too sweaty.

Running Hat or Headband

As much as you want to stay warm, you don’t want to overheat. Adding a running hat or headband can help to keep your ears warm without overheating the rest of your head.

Wool Socks

Cold feet can be very uncomfortable while running. Investing in wool socks will keep your feet warm and dry. Avoid cotton socks as they tend to retain moisture, which will make your feet feel cold and damp.

Some Additional Tips

Here are some additional tips to keep in mind when dressing for your cold weather run:

  • Make sure you have some reflective gear on to stay visible; since it’s darker in the winter months, it is crucial to have visible gear so cars and cyclists can see you.
  • Avoid wearing too much cotton as it tends to become damp, which will make you feel colder during your run.
  • If it’s windy, consider covering your face with a bandana or a neck warmer to protect yourself from the wind chill.


Choosing the right clothing for running in 45-degree weather can be a challenge, but by following the tips above, you should be able to keep yourself warm, dry, and comfortable. Remember to layer up, choose the right fabrics, and don’t forget to add some accessories to keep your extremities warm.


Here is a list of some of the most commonly asked questions about what to wear running in 45 degrees:

  • Can I wear shorts while running in 45-degree weather? Yes, but it depends on personal preference. If you are comfortable in shorts during that temperature, then yes, you can wear shorts.
  • What is the best fabric for cold weather running? The best fabric for cold weather running is one that is breathable, moisture-wicking, and insulating. Some good options include synthetic fabrics, wool, and fleece.
  • Is it necessary to wear a jacket while running in 45-degree weather? It’s not necessary, but it’s recommended. A jacket will help to protect you from the wind and keep you warm and dry during your run.
  • What should I wear for running in 45-degree weather if I am prone to sweating? Choose synthetic fabrics or wool as your base layer as these fabrics are moisture-wicking and will keep you dry and comfortable.
  • How do I know if I’m dressed too warm while running? If you start feeling too hot during your run, then you may be overdressed. You should feel slightly cold when you start as you will warm up quickly.


  • “Winter Running Gear: What to Wear in Every Temp,” Runner’s World, Accessed 17 February 2021, www.runnersworld.com/uk/gear/clothes/a772596/winter-running-gear-what-to-wear-in-every-temp/.
  • “What to Wear Running in Cold Weather,” Verywell Fit, Accessed 17 February 2021, www.verywellfit.com/what-to-wear-for-winter-running-2911119.
  • “How to Layer for Cold Weather Running,” Fleet Feet, Accessed 17 February 2021, www.fleetfeet.com/blog/how-to-layer-for-cold-weather-running.

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