What to wear when running in spring and summer

Running in spring and summer can be a real pleasure. The light lingers longer into the evening, flowers are springing up in parks and hedgerows, and the pavements are finally free of slippery ice (well, mostly). 

However, these seasons aren’t totally challenge-free. It can be hard to know what to wear running in spring because temperatures and weather are so changeable - you might head out at 7am in 8°C with cloud cover, and be sweating at a sunny 16°C by the time you get to the end of your route. But don’t worry. We’re here to help you put together a spring running kit and layering strategy that will keep your runs comfortable from March to June.

Read on to learn about the shorts, vests, T-shirts, lightweight jackets, and headwear that will help you to handle the tricky spring/summer overlap.

Running shorts for spring: How to choose the right pair

Shorts are at the heart of any good spring running kit. They’re the first piece that most runners switch out when temperatures start to rise, and a good pair of shorts can carry through the whole season. 

There are two main decisions to make when picking out a pair of spring running shorts: the length and whether you want lined or unlined.

The length you pick largely depends on your preference and the kinds of conditions you’re running in. Shorter cuts allow for greater freedom of movement and boost airflow, but they can be both breezy and chilly in colder weather. Longer cuts give more coverage and warmth, but you may also find them a bit restrictive if you have a longer or higher stride.

‘Twin’ or ‘lined’ shorts come with an inner liner that removes the need for separate underwear and can be great if you struggle with chafing. They often give a smoother running experience - but fit really does matter with lined shorts, and some runners find it easier to stick with traditional unlined shorts and separate underwear.

Men’s running shorts - twin shorts, 5-inch and 7-inch

For men seeking a good lined training short, the Men’s Tech 5” Twin Short is a really solid option. It holds up well on long runs and keeps your temperature comfortable even on the chilliest spring mornings. On the other hand, if you’re new to lined shorts, the Core 5” Twin Short is a strong entry-level option that will introduce you to the benefits of lined shorts without too much of a learning curve.

Spring is also marathon season. If you’re training for a race, the Tech Race Twin Short is a very solid choice that will hold up through weeks of rigorous training and the most punishing of courses. For more on spring marathon prep, check out our dedicated kit guide.

Women’s running shorts - twin shorts and stretch

If you love lined shorts, the Women’s Tech 4.5” Twin Short is a great go-to. It’s comfortable over long distances and gives plenty of stride flexibility. 

If you want something that will stand you in good stead on warmer days, go for a stretch short. Ronhill stretch shorts are made of specialised moisture-wicking fabric that will keep your legs cool and dry. As the name suggests, the stretchiness also gives great freedom of movement.

If you’re preparing for a marathon, try the Women’s Tech Race Twin Short, which combines the stretchy, moisture-wicking properties of the stretch short with the coverage and airflow of a traditional short. It’s anti-chafe, durable, and has secure pockets to hold your phone and other equipment on race day.

If you’re not sure that shorts will keep you warm enough in early spring, carry a lightweight jacket or upper layer with you. Ideally, you want something that’s easy to remove and reapply on the go, and that won’t be too difficult to carry around with you. 

Running vests for spring: When to ditch the jacket

A good running vest is the perfect seasonal transition garment, adding a light extra layer over your core without the bulk of a jacket. As a general rule, if the temperature is around 12–15°C and set to stay dry, you can probably get away with leaving the jacket at home and heading out in a vest.

Don’t overloo

k the colour element when choosing a vest. While the spring mornings and evenings are lighter than in winter, it’s still a good idea to pick bright, easily visible colours for outdoor runs. Plus, the right colour choice can help you to get into the spring spirit. Ronhill’s Golden Hour range is designed to evoke the way your spirits lift as warmth and light return in spring, and the wonderful freedom of running as the sun rises.

It’s important to understand the difference between training vests and race vests. A training vest, such as the Women’s Tech Golden Hour Vest, has a slightly more relaxed structure, which is helpful when you’re working out things like your pacing strategy and learning how your body responds to longer runs. 

If you’re racing, however, it’s a good idea to switch to something more structured, like the Women’s Tech Race Vest or Men’s Tech Race Vest. These are cut closer to the body, so they won’t flap around as much. This allows for cleaner, sharper movement. 

If you run with a club, it’s likely that you’ll need something in between - an option that’s more casual than a race vest but not quite as unstructured as a training vest.

For a full race day kit breakdown, including vests, shorts and socks, see our marathon kit guide.

Running t-shirts for spring and summer: Lightweight and technical

As spring progresses and temperatures rise, you need to pay closer attention to the fabrics you’re wearing when running. Many runners switch to t-shirts in later spring because, due to their structure, they’re made in a wider range of fabrics than typical running vests.

Cotton is not a great choice for running in warm weather. Cotton holds onto moisture, making it very uncomfortable during hot, sweaty runs. A technical option, on the other hand, like the Men’s Tech S/S Tee or the Women’s Tech S/S Tee, moves moisture away from your skin and dries quickly, which helps to keep you cool and prevents extra weight and chafing. If you want something a bit lighter and simpler but with the same moisture-wicking technology, the Core S/S Tee is an excellent choice.

For longer runs or events, the Men’s Tech Golden Hour Tee and the Women’s Tech Golden Hour S/S Tee are ideal. The fabric is made with Polartec cooling technology for the very best in temperature and moisture control, and the design helps you to stand out and look your best amongst the crowd of runners. 

Sun safety is also something that you should be thinking seriously about at this stage in the season. Look for fabrics with UV protection, and slather on the sun lotion before you go on outdoor runs.

Remember, if you’re planning to run more than 10 miles on a hot day, choose a looser technical tee. You’ll welcome the extra airflow as you settle into the latter miles.

Lightweight jackets for spring: The layer you’ll actually use

Spring is a fickle season in which the temperature at the door rarely matches how warm or cold you feel after a couple of miles. You might leave the house shivering and wishing you’d added more layers, but by mile two, you’re sweating and getting ready to tie a layer around your waist. This is why lightweight jackets are one of the most essential items for UK springtime runners.

When choosing a jacket, you need to think about what kind of outer layer would be best for you:

•  A wind-blocking layer is useful on dry days with a high wind-chill factor. The Men’s Tech Windblock ½ Zip and Women’s Tech Windblock ½ Zip help to keep you warm in icy winds without adding unnecessary weight.

• A waterproof outer layer is perfect for rainy days. The Tech Fortify Jacket helps you to stick to your running schedule during showery spring days. The big advantage of these is that they don’t get weighed down by water and - unlike some waterproofs - they aren’t bulky, they don’t restrict your movement, and they’re easy to take off and carry when the rain stops.

Next, think about whether you want a full or mid zip. A jacket with a full zip is often easier to remove mid-run, but it can let in more cold air than a mid-layer zip. On a cold morning, something like the Tech Reflect ½ Zip will trap warm air against your body while still being relatively easy to pull off and carry mid-run if you need to. Crucially, the Reflect line also keeps you safe and visible on gloomy early morning runs.

If you’ve signed up for a marathon or race, we recommend wearing a jacket while waiting for the race to start, but leave it at the baggage drop before you set off. Trust us, you’re unlikely to need it later in the race, and even a light jacket flapping around your waist can get annoying over long distances.

Running caps and visors for spring and summer

Headgear is very useful year-round, but its function changes as spring gives way to summer. Hats and visors become less about keeping your head warm and the low winter sun out of your eyes, and more about managing sweat and sun exposure.

A full cap like the Sunlight Cap will shade your face, protect your head from the sun, and prevent sweat from running into your eyes. It’s a great all-rounder option for both training and racing. If you want a more striking design, go for the Golden Hour Cap, which will protect you and keep you comfortable in style.

If you find full caps uncomfortable, try a visor. The Run Vizor will give you plenty of airflow while still protecting your face and eyes from harmful UV and keeping sweat out of your eyes. 

You may find that you prefer a cap in some conditions and a visor when you want more airflow over your head. In which case, switch between the two! The great thing about spring and summer headgear is that it’s very versatile and easy to swap out for other options.

Remember, caps can also be a great choice on drizzly days. The brim keeps rain out of your face much more effectively than a headband.

Your spring running kit checklist

Spring is a tricky season to pick kit for, but if you’re prepared to come up with a good layering strategy and don’t mind getting the kind of gear that can handle a range of conditions, spring can be one of the most fulfilling times for runners. 

For example, on a chilly morning, you might start in a lightweight jacket and shorts. By mile three, you’ve put the jacket around your waist, and you’re running in a vest or t-shirt. When you finish the run, and the wind chill starts affecting you again, pop the jacket back on and head home. The trick is to build up a kit that works across a wide range of temperatures and conditions rather than highly specialised running ensembles that only really work in specific conditions.

To get some inspiration, explore our men’s running shorts collection and women’s running shorts collection. If you’re preparing for a race, check out our marathon kit guide. And, if you’re more interested in winter running, see our guide to what to wear when running in winter.