Dress for Running Success: What to Wear for Spring Training

You never know what spring weather might bring: snowflakes and wind in the morning, sun by lunch and then rain showers a few hours later.

The unpredictable weather patterns of the season can make ditching the climate-controlled gym for an outdoor run a bit daunting, especially when it comes to picking out the right apparel.

More: Must-Have Gear for Beginner Runners

"The key to dressing for spring training is versatility," says Wesley Pedersen, a certified running coach and personal trainer at Equinox Fitness in Newport Beach, California, "You want to choose light layers that can adapt to your needs."

With a few key items, you'll stay dry, cool and comfortable to run any distance you're aiming for.

1. Cover Your Base

Your base layer, the apparel you wear closest to your skin (including your sports bra, ladies), should be made of technical fibers that wick-away sweat. For springtime, Pedersen suggests opting for a fitted short-sleeved tee that will keep you dry and cool—without adding bulk, so you can easily layer on top of it.

2. Layer Up

Since spring weather is unpredictable, it's important to wear apparel that can adapt to any sudden forecast flips while out on the road.

"I like to wear running sleeves," Pedersen says. "You can easily take them off to go from more body coverage to less without missing a step."

If temps are on the cooler side or it's windy, you can layer on a lightweight, high-performance zippered jacket over your base layer to give you the option of extra insulation.

More: Gear Picks for 3 Types of Runners

3. Think Head to Toe

Go for water-repellant shoes to fight spring's notorious rainy weather. For morning runs, protect your feet and head with a pair of wool running socks and hat that will keep you dry and warm when temps are still chilly. If the sun is out, opt for a wicking, mesh-ventilated cap that will release heat while protecting you from UV rays.

4. Tack on Temps

Picking out the right number of layers and lengths can be tricky. A general rule Pedersen uses to cut through the confusion: dress 10 degrees warmer than the weather outside.

"You want to consider how you're going to feel halfway through your run when your body is warm—not just how you feel at the beginning," Pedersen says.

Keep this and all of these tips in mind when picking out what to wear this season and spring into training—stress free.

More: Find the Right Running Apparel

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About the Author

Maggie VanBuskirk

Maggie VanBuskirk is a freelance writer living in New York. She offers a trusted voice in health and fitness, working with top national publications and brands. An avid runner, Maggie's completed the New York City Marathon and eight half marathons. She's currently training for her first triathlon.

Maggie VanBuskirk is a freelance writer living in New York. She offers a trusted voice in health and fitness, working with top national publications and brands. An avid runner, Maggie's completed the New York City Marathon and eight half marathons. She's currently training for her first triathlon.

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