Does Temperature Really Matter That Much?
Absolutely! Your body works hard to regulate its core temperature when you run. If it’s cold outside, a sweatshirt can help you warm up comfortably. But if it’s mild or warm, wearing a sweatshirt might cause you to overheat faster than you think.
General Rule of Thumb:
Add about 10°C (or 20°F) to the outside temperature to estimate how it will feel once you start running.
For example:
- If it’s 10°C (50°F) outside, it’ll feel more like 20°C (68°F) once you’re warmed up.
- In that case, a lightweight long-sleeve might be smarter than a heavy sweatshirt.
Are You Trying to Burn More Calories or Lose Weight?
Some runners believe wearing a sweatshirt helps them sweat more and burn extra calories. While it’s true that you’ll sweat more, it’s mostly water weight you’re losing, not fat. And here’s the kicker: over-sweating can actually hurt your performance by dehydrating you faster.
If weight loss is your goal, it’s better to focus on creating a solid calorie deficit through proper training and nutrition. Not by sweating buckets under a sweatshirt.
What Are Your Running Goals?
Easy Recovery Run?
- A sweatshirt might feel cozy, especially if you’re just looking to stretch your legs and keep the pace light.
Speed Session or Intervals?
- Leave the sweatshirt at home! You’ll heat up quickly and risk overheating, which will slow you down and make the session feel tougher than it should.
Long Distance Training?
- Consider starting with a sweatshirt and removing it after warming up. That way, you don’t carry extra heat during those middle miles when your body is working hardest.
For personalized advice on running attire and training, consider consulting our Online Running Coach.
Fabric and Fit Matter More Than You Think
Not all sweatshirts are created equal. If you do wear one, choose a lightweight, moisture-wicking material designed for exercise—not that old cotton hoodie from high school.
Look for:
- Breathable fabrics (like polyester blends)
- Quarter-zip styles for easy ventilation
- Lightweight designs that won’t trap heat
When Should You Definitely Wear a Sweatshirt?
- When temperatures drop below 5°C (41°F)
- On windy, chilly days when wind chill makes it feel colder
- During warm-ups before a race or hard workout
- If you’re prone to feeling cold or starting slow
To further support your runs in cooler temperatures, consider compression socks. Discover their benefits in our article on Compression Socks for Running.
| Condition | Should You Wear a Sweatshirt? | Reason |
|---|---|---|
| Temperature Below 5°C (41°F) | Yes | Helps maintain core warmth and prevent cold-related injuries. |
| Temperature 5°C – 15°C (41°F – 59°F) | Maybe | Wear for warm-up or slow recovery runs. Remove if overheating. |
| Temperature Above 15°C (59°F) | No | Risk of overheating; opt for lightweight, breathable clothing. |
| Windy or Wet Weather | Yes (Lightweight) | Protects against wind chill and helps retain warmth. |
| High-Intensity Workouts | No | You’ll generate enough heat without extra layers. |
| Recovery or Easy Runs | Yes | Comfort and warmth are prioritized during low-effort sessions. |
When Should You Avoid Wearing a Sweatshirt?
- In temperatures above 15°C (59°F)
- During high-intensity sessions
- If you’re training for heat adaptation (like prepping for a summer race)
Frequently Asked Questions (FAQs)
Will running in a sweatshirt help me lose fat faster?
Is it dangerous to run in a sweatshirt in warm weather?
Should beginners wear a sweatshirt to run?
Can wearing a sweatshirt help with warm-ups?
What’s the best alternative if I don’t want to overheat?
Final Thoughts: Should You Wear That Sweatshirt Running?
The next time you’re standing at the door debating, ask yourself:
- How cold is it really?
- How intense is today’s run?
- Will I be able to shed layers if I get too warm?
In most cases, you’re better off starting a little chilly and warming up naturally. But when it’s truly cold or you’re easing into a recovery run, that sweatshirt might just be your best running buddy.
Remember: Comfort is key, but performance matters too. Dress smart, run happy, and leave the unnecessary sweat sessions for the sauna!
