The great summer weather is the perfect time for long cycling trips alone or with friends. Although for many people, the bike is simply a means of communication in the city, it is worth seeing more of its
Activity zone 4F
In this zone, your heart rate rises at the mere thought of the next workout. You'll find the best ways to exercise effectively, discover new disciplines, and choose an outfit that suits your needs. We'll also guide you through the clothing care process and advise what to buy for enthusiasts of various sports. Our blog is a guide for everyone who wants to feel motivation 4 times more!
Published: 11/17/2021🏃 Running|💡 Tips
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Autumn Running - What to wear?
Running in autumn doesn't seem particularly challenging... until the end of September, that is. As temperatures drop, wind picks up and rain starts to pour down, many of us seek comfort at home and ponder about changing our exercise routine. It doesn't have to be like that at all! Learn why autumn is the best season for running, how to stay safe outside, and what to wear depending on temperature and other weather conditions.
- Running in autumn – the best season to take up a new passion
- Change of body fat composition
- Autumn – stay safe and plan your workout
- Stay warm at lower temperatures – an autumn running outfit
- Running in autumn – an outfit that fits temperature
- Rain and wind – enemies looming on the horizon
- Running on cold days – stay fit all year round
In this article
- Autumn is the best season to start running because of lower temperatures, stunning scenery, immunity boost and a way to avoid autumn sadness.
- Stay safe when running in autumn. Be aware of wet leaves and uneven terrain, and wear reflective clothing to stay visible to drivers. If you're running in the dark, consider using a headlamp.
- Stay warm at lower temperatures by layering your clothing and adjusting the number of layers to your needs.
- Choose the right shoes: Wear shoes with a special membrane and an anti-skid tread for rain and snow.
Short summary
Running in autumn – the best season to take up a new passion
Autumn is the perfect moment to start a running season! Why? Because lower temperatures make it easier to complete an intense workout. Maybe you're looking out the window and you're not really convinced by this theory – so let's see why it's beneficial to go for a run in autumn.
☝ Lower temperatures
Compared to summer, at our latitude we sure experience some temperature drop. Contrary to appearances, it's good news – at least for runners. In summer, one often has to get up early or wait until the sun goes down so that it cools off – in autumn, you can run at any time of the day, relishing the air that isn't so polluted yet.
☝ Stunning scenery
We're aware not everyone is fond of autumn, but this season is particularly beautiful in Poland; while running in a park you are bound to notice that the air smells differently, it's easier to breathe, and trees are changing colours. These are just tiny things, but it's worth noticing them to find more joy in sports.
☝ Immunity boost
During autumn, chilly days, rainfall and other inclement weather make many of us choose cosy, warm home. But if you bring yourself to do it and start running regularly, you will notice how your resilience strengthens – both that physical and mental.
☝ A way to avoid autumn sadness
Running in autumn will help you avoid the so-called autumn sadness that affects most of us as seasons change. It works because physical exercise boosts the release of happy hormones while suppressing stress hormones.
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Change of body fat composition
Few runners know that remaining active in low temperatures may positively affect body composition. To put it simply, there are two types of fat in our bodies – white, linked to diabetes and obesity, and brown, perceived as the good one which burns energy and helps maintain proper body temperature. Why are we mentioning it? In a certain study, the participants were exposed to cold. It was observed that the volume of brown fat increased by 42%, the metabolism rose by 10% and a higher susceptibility to insulin was noted. Exposure to cold and fat conversion boost the resting metabolism rate. Thanks to it, you will burn more calories as you relax.
Autumn – stay safe and plan your workout
Before we move on to describe particular clothing layers and their most important features, we'd like to remind you about safety. If you're running in autumn, you can slip on wet leaves, especially if you choose less frequented trails or train in a forest. To stay safe, don't run on leaves and uneven terrain. This way, you will avoid ankle sprains or worse injuries.
Stay visible for drivers, particularly if you run near roads. Clothing with reflective elements is fundamental. When it's dark outside, an athlete wearing all black really becomes invisible. This advice applies not only to those who enjoy late evening runs – take a glance at the predicted sunset times. In September the sun sets at 7:00 PM, in mid-October at 6:00 PM, while in November it sets as early as at 3:00-4:00 PM! Not to mention the fact that if you run in the morning, before work, e.g. at 5:00 or 6:00 AM, it might be dark too. We recommend wearing reflective bands. If you run in unlit areas, a headlamp is a must. There's plenty of accessories, including vests or bracelets, that we recommend you wear depending on weather conditions.
We also have a few practical tips. When going for a run in autumn, it's worth to do a warm-up inside. Do some dynamic exercises to avoid your body cooling down. In lower temperatures you should breathe through your nose only, filtering cold air. If you train really intensely, you can exhale through your mouth. Avoid inhaling through your mouth at all costs to steer clear of sore throat. Slowly increase the tempo of your training – your autumn run should be slightly slower than the summer one. Once you're done exercising, quickly get into a warm place indoors, remove clothing, take a hot shower, then put on some warm clothes to avoid catching a cold.
Stay warm at lower temperatures – an autumn running outfit
If you have never run in autumn before and you are not sure what to wear, not only a thermometre, but a whole weather station is your best friend. Check both the actual temperature and the wind chill factor – it might turn out it's a few degrees colder. Why is it so? Apart from atmospheric temperature, wind and humidity also impact our thermal comfort.
The basic rule is to wear one layer of clothing less than you would for, e.g. a light walk. If you would wear a jacket over a long-sleeved blouse, leave the outer layer at home. Some athletes recommend choosing an outfit that would be suitable in a weather 3-5 degrees warmer, for some it's even 10 degrees (which usually refers to more advanced sportspeople).
Check out: Running Hoodies, Running Jackets, Running Pants, Running Shoes
Layering is key – it's better to put on more layers of running clothes than have no choice when it becomes cooler or warmer. Our internal "barometre" is different for each and every of us. Marathon runners tend to run in shorts when the temperature is around 10 degrees Celsius, while people running at slower pace need long leggings to feel comfortable. Below we will describe a basic outfit for beginners – to adjust the number of layers to your needs, just experiment and note your observations. You can always grab a light backpack with a jacket or sweatshirt, and add new layers.
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Running in autumn – an outfit that fits temperature
Autumn is a particularly unpredictable season, so the temperature may oscillate above 20 degrees C, as well as -10 degrees C. Below we present some basic outfits depending on the temperature.
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Above 20 degrees C
Is it a beautiful autumn day? Wear a short-sleeved running T-shirt that perfectly wicks away sweat and does not cause chafing. For the bottom, choose running shorts or short leggings. If you are a female runner, a sports bra with proper support will be necessary. Don't forget about socks and running shoes that fit your foot and running surface type.
Between 15 and 20 degrees C
Once it gets cooler, put a short- or long-sleeved running sweatshirt over a sports bra or directly over your body. You can choose a sweatshirt with a hood or without it, with a special thumb hole that allows you to cover your hands, or just a basic breathable longsleeve. For the bottom layer, choose leggings or tights. Men can choose shorts if it's not too cold yet.
Women's Quick Dry Running Longsleeve - Purple
View productSPEED HIKER Women's Low Sneakers - Gray
View productUnisex polarized sunglasses - red
View productWomen's Slim Quick-Dry Training Sweatshirt - Green
View productWomen's Quick Dry Jogging Pants - Gray
View productSPEED HIKER Women's Low Sneakers - Gray
View productBetween 10 and 15 degrees C
In such weather conditions we recommend putting on a light running jacket that protects you against wind and/or humidity. You can also opt for a warmer running sweatshirt. The bottom part of the outfit remains the same. In such temperatures it's worth to consider wearing a running headband, thin gloves, or a buff.
Between 5 and 10 degrees C
When it keeps on getting colder, think about two layers of clothing – putting on a sports T-shirt or a long-sleeved sweatshirt and then putting on a softshell jacket or a running jacket over it. The leggings remain the same. Swap the headband for a cap and don't forget to put on your sports gloves and a buff.
SPEED HIKER Women's Low Sneakers - Purple
View productUnisex polarized sunglasses - red
View productRunning bag - green
View productWomen's Ultralight Running Jacket - Gray
View productMen's Quick Dry Running Sweatshirt - Gray
View productUnisex polarized sunglasses - red
View productMen's Quick Dry Running Shorts - Purple
View productBetween 0 and 5 degrees C
For the base layer, put on leggings insulated with, for example, microfleece, to ensure thermal comfort. The outer layer stays the same – you can add one layer more in the form of a thermal tank top, but it largely depends on your pace, stamina, and many other factors. Once it starts snowing, make sure to choose shoes with good tread.
Temperatures drop below 0 degrees C
Consider an additional insulating layer. If the temperatures are really low, you can swap a softshell jacket for a functional one with light fleece layer or choose a vest. Many people running in such low temperatures choose down jackets. Still, it's recommended to avoid excess sweating – if you end up with sweaty back after your run, it means you're wearing too many layers. Shoes and accessories stay the same; you can swap accessories made of thin fabric for those with an additional fleece layer.
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Rain and wind – enemies looming on the horizon
It's starting to rain and you're not sure if it makes sense to go for a run? In moderate amounts, rain and humidity are a runner's best friends. It is still recommended to wear shoes with a special membrane and an anti-skid tread to stay safe. What to wear when running in the rain? Put on a running jacket or a softshell jacket with special membrane – choose the one with values suitable for given precipitation. For a light drizzle, a 5,000 membrane will be more than enough. In case of rain, a membrane between 10,000-15,000 will do. A waterproof cap, preferably a baseball one, will come in handy and prevent the rain from wetting your face.
And what about high winds? Make sure your clothes fit your body snugly and won't turn into a sail, effectively hindering your run. A wind-jacket that doesn't even have to be thick will be perfect. Remember about wind direction when planning the route – it's best to run against the wind in the beginning and finish your workout running with the wind.
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Running on cold days – stay fit all year round
It's not worth wrapping up the running season as soon as temperatures drop – just update your wardrobe with new, functional clothes that will provide you with comfort! Sure, in the beginning it might be challenging – but really, it's worth it. Are you ready for an autumn run? See 4F’s best running outfits and enjoy the stunning, golden autumn!
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