Fall may well be the best time of year for runners, with moderate temperatures and crisp conditions offering plenty of opportunities for outdoor exercise. Yet with a new season comes new precautions, and sometimes changeable weather as well. As summer fades into autumn, runners must adjust their running gear accordingly in order to stay comfortable, protected and safe through those satisfying autumn runs.
Layering Running Clothes
Fall days are famous for their temperature shifts, often starting off cool before warming into bright afternoons, then cooling off again as dusk approaches. To prepare for such temperature changes, runners should dress in layers to ensure that their runs stay comfortable. In her WebMD article, “Ten Tips for Fall Fitness” (2006), Barbara Russi Sarnataro says that layers are ideal for fall exercise because they allow the body to adjust to outdoor temperatures. Many runners may head out the door in a sweatshirt, only to regret that choice ten minutes later once their blood starts pumping and they have warmed up. Layers will help runners adjust their own body temperature to outdoor conditions.
Choosing the Right Running Layers
Many runners may be unsure which layers to choose, in order to avoid being too hot or too cold on their fall runs. According to Sarnataro, three layers are ideal. The innermost layer should be a light, moisture-wicking choice that keeps skin dry, and the second layer should be intended for warmth, such as a pullover jacket or sweatshirt. The third layer is optional depending on the weather, such as a windbreaker in windy conditions or a slicker in rain, and should be used as a protective layer against the elements.
Choosing the Right Fabric for Running Layers
In addition to choosing the right layers, runners must also choose the right fabrics to wear in autumn weather. According to Dominique de Rooij, longtime runner and founder of the Best Running Tips website, lightweight layers made of wicking fabrics like CoolMax will be the best choices. Though cotton may seem like the warmest material for those first steps out the door, de Rooij reminds runners that cotton traps sweat against the body. As a result, fabric intended for warmth ends up feeling cold and wet mid-exercise. Wicking fabrics will best keep runners dry and comfortable.
Other Considerations for Running in Autumn
In addition to changing temperatures, runners must also contend with shifting daylight hours during the fall months. Both morning and evening runners alike might find themselves jogging in the dark, and though this is certainly no reason to stop outdoor exercise, their clothing choices should be made with safety in mind. Reflective running vests, or similar garments affixed with reflective tape, can help drivers see runners jogging alongside the road. In addition, Sartarano suggests using trails or local school tracks to avoid drivers altogether, and exercising at the same time each day so that commuters learn to expect certain runners.
The fall months provide some of the most beautiful, pleasant days for outdoor running, and runners should take advantage of such crisp weather before winter settles in. Paying attention to clothing choices can help runners stay comfortable, remain safe, and enjoy the best of autumn while this perfect jogging weather lasts.
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