TempoLife › Features › What to wear for a run or walk by temperature › 2c
Dressing for 0 to 4 C
At 0 to 4 C the layer plan is: long-sleeve base, tights or leggings. — with the wind and rain modifiers, separate running and walking notes, and the layering principle it follows.
The layers
| Layer | Job | What to wear |
|---|---|---|
| Base | Wicks sweat away from the skin | Long-sleeve base, tights or leggings. |
| Mid | Traps warm air | Fleece mid. |
| Shell | Stops wind and rain | Wind- and shower-proof shell. |
| Extras | Hands, head, neck | Gloves, headband. |
Running vs walking
| Activity | Note |
|---|---|
| Running | Tights, base, shell and gloves; the first kilometre is the cold one. |
| Walking | Full three layers; gloves and a headband make the difference. |
Adjust for wind and wet
Strong wind: feel about 3-5 C colder, add the shell. Rain: about 3 C colder, and change out of wet base layers as soon as you stop. The modifiers are stated approximations — your climate and your pace move them.
Cold injuries are real: at 0 to 4 C watch exposed skin for numbness or white patches, especially hands, ears and face. Keep sessions short enough to stay safe.
Layering principle: REI Expert Advice — layering basics (base, mid, shell) · checked 2026-09-03
Frequently asked questions
What do I wear at 0 to 4 C?
Base: Long-sleeve base, tights or leggings. Mid: Fleece mid. Shell: Wind- and shower-proof shell. Extras: Gloves, headband.
What about wind and rain at 0 to 4 C?
Apply the modifiers: strong wind feels about 3-5 C colder — add a shell; rain about 3 C colder, and wet layers must come off. The felt temperature is what you dress for.
Will I overheat once I start moving?
Probably — that is what the zips and the tied-around-the-waist mid are for. Start slightly cool; you warm up in the first kilometre.
-5 to -1 C
Two upper layers plus shell, tights, warm gloves and a hat.
5 to 9 C
Base plus a wind shell; gloves if your hands run cold.
Log the session the clothes made possible
TempoLife tracks the run or walk against your plan — distance, pace, and how the weather felt.