Just because the temperature is dropping, it’s darker and more likely to rain doesn’t mean that you should give up on your outdoor exercise routine in the Autumn. Although it might be tempting to use the weather as an excuse to take a break, with the right kit there really isn’t a reason to stay at home.
Keeping dry and comfortable is key especially in the colder weather. One of the easiest mistakes is to wear too much when exercising outside, but wrapping up too much is likely to make you overheat. Laying up different materials is the best way of keeping you at the perfect temperature. The ultimate benefit to layers is that if you start to feel too hot you can simply remove a layer.
Here are some top tips you can apply:
Jackets
You will need a jacket which will protect you from the elements while you are exercising, so choose waterproof and windproof jackets. As it will be getting darker at this time of year pick out a jacket with reflective elements to make sure you will be seen when running on the roads.
A good waterproof running jacket will be sweat-wicking and will offer some form of ventilation and won’t hold back your performance. A hood is handy for those wetter days.
Tops
Select sweat-wicking, quick-drying, and breathable tops which will move moisture away from the body. Avoid cotton as it traps heat and soaks up the sweat which increases your chance of chafing. Mesh ventilation panels offer airflow and a seamless construction will prevent any nasty rubbing.
Versatile base (closest to the skin) and mid (middle) layers make up the two main top layers. Your base layer garments should be seamless and not have any buttons, zips or pockets so it remains closer to the skin. Choose a vest, t-shirt or long-sleeved top depending on personal preference. Breathable fabrics with antibacterial properties like merino wool are best for long wearing.
The mid-layer protects you from the cold while continuing to wick moisture away from the body, again choose tops with mesh panels for cooling and features such as half zips to give you more temperature control. Check out Function 18 golf sweaters for some great mid-layer options. On nice dry Autumn days, you can opt to wear just a base or mud-layer whereas on wetter days you can pair a base-layer top with a light running jacket to keep you dry and cool.
Bottoms
Choosing the right trousers to run or exercise in outside in the Autumn is mostly down to preference. Depending on the temperature you can still choose to wear shorts unless it gets very cold. If you want to avoid chafing, try a 2 in 1 short which will have a tighter inner short and a looser layer over the top for extra coverage.
Leggings or tights are a good option for Autumn if you choose a lightweight or thinner fabric. It’s unlikely you will require thermal leggings as you will be producing heat whilst you exercise, and you don’t want to overheat!
Accessories
Of course, if it’s cold outside you will want to have some extra protection in the form of accessories such as gloves and a hat. You won’t want your fingers to get cold whilst you run so choose some lightweight running gloves to keep them warm. Hats are great for reserving warmth and keeping your ears warm on a cold day, choose a fleece fabric which will be sweat-wicking and breathable.
If you get too hot wearing a hat go for a headband instead. Lastly, if you’re running in the dingy, dark Autumn evenings then make sure you take a headlamp or torch, not only will it light your way so you don’t injure yourself, but it will also alert other road and trail users to your presence.
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