How and in what to run outside in the fall to avoid getting sick, sneakers and clothes for fall running in the rain

What’s important to know about running in cooler weather? What kind of clothing should you choose?

Answers from a running coach.

Rain and the first frost should not frighten those who are going for a fall run. The main thing is to follow a few simple rules and choose the right equipment.

Founder and coach of Endorphin Run Club

To run in late fall, you need to start jogging now. This way your body and immune system can gradually adjust to the cold weather.

Spis treści

Equipment

The most indispensable part of the fall outfit for running – tights, tight-fitting loafers made of special synthetic materials. Their main advantage is that they retain heat well and do not interfere with proper running technique.

Sneakers for asphalt should be changed to “ground” with a more pronounced tread pattern, because in the fall the path for running is washed away by rains.

How to dress for the weather?

It is important to take into account not just the readings of the street thermometer, but also the strength of the wind, and the intensity of training.

From +15 degrees – shorts and a T-shirt.
From +10 to +15 degrees – t-shirt/longsleeve and shorts.
From +5 to +10 degrees – longsleeve and tights, can be complemented with gloves and headband.
From -5 to +5 degrees – longsleeve and windbreaker or fleece sweatshirt and tights, additional accessories (gloves, headband, baffle).
From -10 to -5 degrees – longsleeve and windbreaker or fleece sweatshirt, tights and over shorts, accessories (gloves, armband or sports hat, baffle).

Coach Tips

Choose a route that allows you to go straight indoors for a warm run. Since you can’t stay outside in wet clothes for a long time after a workout.
In cold weather, try to breathe through your nose. Breathing through the mouth will not allow the air to warm up quickly and can lead to burning in the throat and lungs.
Be careful with water. The feeling of thirst is less during running in cold weather, but the importance of water balance is more important than ever. You should drink less water during a fall run than in the summer because you don’t lose as much moisture as you would in warm weather.

Listen and feel yourself during your run. If you get a sore throat, shortness of breath, difficulty breathing, cold hands or feet, it’s time to finish your run and go home.