How To Dress for Fall and Winter Runs

Running Fitness Instruction

It’s fall and the temperatures outside are cooling off. As the thermometer continues to fall and crisp autumn mornings embrace us, there is no reason to hibernate in a gym for your daily runs. Knowing what to wear and how to wear your winter gear can make your cold weather runs just as enjoyable as your spring time runs.

The most important thing to consider is your choice in fabrics. Merino wool will be your best friend during these colder months. It is soft, comfortable, breathable, non-itchy, and most importantly – it continues to regulate body temperature when it’s wet or sweaty thus keeping you warm on your runs. If you upgrade only a few of your items, make sure to use merino wool fabrics on your base layers. This would include a wicking sports bra, socks, and tank.

When you run, you are naturally increasing your body’s core temperature. Whatever the temperature is outside, add fifteen degrees to that number and dress for that temperature. That is the temperature it will feel like when you are running. If you dress for the actual temperature outside, you will overheat. The body naturally tries to cool itself off by sweating. Having sweaty clothing outside can make you more susceptible to hypothermia.

Layers are a great way to control body temperature as well. Your first layer should be a sweat wicking shirt or sport bra, a tank, socks that go to the knees to help keep your calves warm, and tights. These base layers are the layers where you want your merino wool fabrics. These are the layers that touch your skin and you want to keep warm and dry. The second layer should consist of a long sleeved mid weight performance fabric shirt, gloves, a light weight hat or wide headband that covers the ears, and a fleece neck warmer. The neck warmer can also be pulled up over your nose and mouth to help prevent burning lungs in extreme cold temperatures. The final layer needs to be a wind stopping fitted soft-shell. This can be a zippered jacket, a quarter-zipped pullover, or even a vest. These outer most layers will depend greatly on personal preference. Some women who get very cold or will be at an ultra-distance event will even add a puffy insulated skirt on top of their tights for extra core warmth. Layers make it easy to regulate temperature by giving you the ability to shed a layer or add a layer.

Having the right layers and clothing choices can make outdoor running fun in the fall and winter months. Running is a year round sport. Grab your gear and head outside!

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