Running during the fall: what outfit do you choose?

The increasingly shorter days and the rapid drop in temperatures mean that we hardly choose to do physical activity. This is a big mistake! Nothing warms up, energizes, and strengthens immunity like a solid, regular dose of outdoor activity. We have prepared some tips that make training even more efficient and safe.

Before you start training, you need to get the right running gear. Proper selection is especially important in the fall and winter, when you are exposed to such harsh conditions. Your drawing must consist of at least two layers. The inner layer should be made of a synthetic material such as polypropylene, polyester, or Dri-FIT, which will absorb sweat and keep it away from your body. So forget about that cotton t-shirt, which will lock in moisture and expose you to hypothermia. It is also worth investing in a set of thermal underwear: this will keep you dry and comfortable and will also protect the most sensitive parts of your body.

Nike’s special collection of underwear and thermal clothing is available online (Nike Pro Collection). The outer layer should be made of breathable fabric (such as nylon or Gore-Tex) to help ward off wind and rain at the same time and maintain the proper balance of warmth and moisture. If it’s very cold outside, you should also consider a third ‘middle’ layer, which will provide additional insulation. Don’t forget accessories: 30% of your body heat escapes through your hands and feet, and up to 40% through your head! So the absolute essentials include warm gloves, thick wool or fleece socks, and a hat. In cold, gusty winds, a face mask or scarf over your mouth will help, which will warm the air around your skin and can protect your lips from chapping.

As unlikely as it may seem, a common mistake winter runners make is dressing up…too hot! In this way, you not only restrict your movement, but also cause your body to start sweating almost immediately, which risks overheating you. Remember that when your body moves, it naturally heats up. Therefore, before you start running, you should feel a light cool breeze. Dress like it’s 5 degrees warmer outside than it really is. When running in the dark or in poor weather conditions (fog, rain), be sure to also remember to ensure your visibility on the road. The vibrant and neon colors that are sold in sportswear for most brands are not just about fashion, they are also about safety.