Fall running: the right clothes

No matter what time of year it is – running is always possible! To help you run worry-free in the fall, we’ve put together some tips to get you ready to train during the colder months of the year.

Don’t dress too warmly
There’s nothing wrong with running in temperatures as low as -10 degrees Celsius, but you should make sure you’re dressed appropriately to prevent injury and cold. The first rule is: don’t dress too warm. It sounds strange at first, but after running for a short while, your body gets much warmer. So there’s no need to start out warm. It’s best to dress to feel a little chilly when you’re out and about. After a few minutes, you will notice that your body generates warmth and you won’t feel cold anymore.

It’s all about the layers
We recommend the “onion look”, where you simply fold several layers of clothing together and then leave one layer in place depending on the temperature and how nice the weather is. From the inside out, your running outfit might look like this:

First Layer:
As a first layer, also known as a base layer, it’s best to wear moisture-regulating sports underwear. Functional materials such as merino wool or special synthetic fabrics ensure that moisture escapes to the outside, thus regulating the release of heat so that your body doesn’t feel cold as your skin sweats.

Second layer:
Running pants should fit. (Photo: Leffler)
Running pants should be fitted. (Photo: Leffler) The second layer consists of a running shirt or top. Here you can choose from sleeveless, short-sleeved and long-sleeved shirts depending on the temperature. If it’s still sunny and warm in the fall, short-sleeved shirts are more recommended. After all, there is at least one more layer on top. If winter is approaching, you can also opt for long-sleeved shirts. It is important, however, that it should be a shirt made of functional material, as regular cotton shirts dry too slowly and are much heavier than breathable sports tops made of synthetic fibers.
A good pair of running pants is vital in order to make sure that you can actually keep going. The most important thing is that these pants fit perfectly and don’t squeeze or rub at any time, otherwise it’s not much fun. It’s a good idea to wear long, flat-seamed leggings made of a special synthetic fiber material for fall running. This regulates the heat in your legs and prevents them from cooling or overheating. Other than that, you can’t do much wrong here. The most important thing is that you feel comfortable in your running pants.

Third and fourth layer:
Running jackets are especially useful in windy or rainy conditions. (Photo: Halti)
Running jackets are especially useful in windy or rainy conditions. (Photo: Halti) Now we come to the third and fourth layers, which make up the right “onion look”. You can now add additional middle layers depending on the weather and temperature. This “middle layer” is called “interlayer”. It is particularly well insulated and protects your body from the cold, and is especially recommended when it is already winter.
In addition, you can wear a running jacket, for example, if it rains or the temperature drops further. You can combine these two layers or wear them separately to adapt your running clothes to all external conditions. But remember: it shouldn’t be warm to begin with, but just a little fresh, so that you have exactly the right “working temperature”. During training.