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Accept the initial cold: in the first few kilometers, you’ll feel cold, but don’t overdress. Your body will gradually adjust.
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Layering: wear layers to handle wind, fog, and rain. Adapt your clothing to the conditions, covering sensitive areas like your head, hands, and neck.
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Don’t fear the rain: if it rains, expect to get wet. Focus on staying warm by choosing thermal and waterproof clothing, but avoid too many layers to prevent the “sauna effect.”
When you go for a run in fall season, and especially in winter, there’s one thing you must always be prepared for: feeling a bit cold during the first kilometers.
You can’t rely too much on the sensations you’ll have during the warm-up phase, when your body is trying to regulate its internal temperature to cope with the external and internal thermal shock of transitioning from a static state to motion.
Overdressing, meaning wearing too many layers, will give you a sense of comfort in the first 10/15 minutes, only to make you regret not following that timeless advice from your mom or grandma: dress in layers.
Figuring out how to dress for fall running isn’t as easy as in summer when shorts and a tank top are enough. Wind, fog, darkness, rain, and humidity are all weather conditions you’ll have to deal with. The goal is to find the right balance to endure the warm-up phase and avoid finishing your workout drenched in sweat.
Find your “weak spot”
Everyone feels the cold differently in specific areas of the body: head, ears, neck, hands, or legs. Cover the area where you feel most sensitive, and keep it warm. This will make you feel less cold. Try running with long pants, then short ones, and perhaps add leg warmers to keep your calves warm. Experiment with long or short-sleeved shirts, and consider arm warmers, which are independent sleeves you can wear during warm-up and push down like wristbands if you get warm. Some people even run winter races in a tank top and gloves, which might seem odd, but it’s ultimately a personal preference.
Extra layers
Once you’ve mastered the basics, consider whether to add extra layers. Layering is always a good idea because it allows you to adapt to highly variable or unpredictable weather. Even the best weather forecasts can be wrong, but with careful layering, you’ll be ready for anything. Depending on the situation, consider wearing a vest (with or without padding), windbreakers, or waterproof jackets. Don’t forget accessories like earbands, caps (with or without visors), and different types of gloves. Every addition to your outfit can make a difference if you find the right balance of weights and thicknesses.
And if it rains, accept getting wet
If it rains, don’t overthink trying to find an outfit that will keep you dry. Accept that, to some degree, you’ll likely finish your run soaked. What you should focus on is not getting cold once you’re wet. Keep sensitive areas protected from potential drafts, like your stomach and back, and don’t make the mistake of wearing too many layers that create a sauna effect. Opt for thermal shirts paired with waterproof jackets or vests, depending on the temperature.
Through trial and error, you’ll find the clothing combination that works best for you in any weather condition.