The Clothing Thermometer

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 race. You will gain major control over your comfort by using the table below as you prepare for any possibility on race day.

Cotton is not usually 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, Drifit, etc., can retain enough body heat to keep you warm in winter while releasing the extra amount. By moving moisture to the outside of the garment, you will stay cooler in summer, while avoiding the winter chill later in the year.

Temperature:  What to Wear

60F and above: Tank top or singlet, and shorts

50-59F: T-shirt and shorts

40-49f: Long-sleeve light-weight shirt, shorts or tights (or nylon long pants), mittens and gloves

30-39F: Long-sleeve medium weight shirt, and another T-shirt, tights and shorts, socks, mittens or gloves, and a hat over the ears

20-29F:  Medium weight long-sleeve shirt, another T-shirt, tights and shorts, socks, mittens or gloves, and a hat over the ears  

10-19F: Medium weight long-sleeve shirt, and medium/heavy weight shirt, tights and shorts, nylon wind suit, top and pants, socks, think mittens and a hat over the ears

0-9F: Two medium or heavyweight long-sleeve tops, thick tights, thick underwear (especially for men), medium to heavy warm up, gloves and thick mittens, ski mask, a hat over the ears, and Vaseline covering any exposed skin

-15F: Two heavyweight long-sleeve tops, tights and thick tights, thick underwear (and supporter for men), thick warm up (top and pants), mittens over gloves, thick ski mask and a hat over ears, Vaseline covering any exposed skin, thicker socks on your feet and other foot protection, as needed

Minus 20F: Add layers as needed 

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Jeff Galloway

Jeff Galloway, US Olympian and creator of the Run-Walk-Run method, has helped over 350,000 runners achieve their goals through his innovative training programs. As Runner's World's monthly columnist and author of North America's best-selling running book, Jeff has spent over 50 years sharing his expertise and continues to conduct running seminars worldwide as runDisney's Official Training Consultant.

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