Fall is one of the best seasons of the year to be a runner — the foliage and crisp air make it a wonderful time to be outdoors. However, transitioning from predictably hot summer days to unpredictable fall ones can make it a nightmare to decide what to wear on a run. Follow these handy tips on layering as the temperatures start to drop.
1. Don’t start too warm.
Don’t overdress just because you wake up or start out a little chilly. Overdressing is a common mistake. Keep in mind that overheating is just as problematic as being cold. Expect to be a little uncomfortable when you start, but as you get going, your body will warm up, and soon enough you’ll be dropping layers.
2. Shorts are fine above 50℉.
It needs to be colder than you’d expect to swap shorts for tights. Most runners and coaches recommend waiting until the temperatures drop to below 50℉ to make the switch. Of course, we’re all different, so if you’re more comfortable in capris even when it’s hotter out, by all means, transition earlier.
3. Opt for performance-specific fabrics.
A fabric like cotton, for example, might feel warm as you start your run, but once you heat up and start to sweat, it gets wet and heavy — and stays wet and heavy, making you colder than if you’d skipped that base layer altogether. Opt for performance-specific fabrics like merino wool or technical fabrics designed to breathe and wick sweat.
4. Splurge on workout-specific accessories.
The good fabric rule also applies to accessories. A pair of well-made running gloves will keep your hands warm and sweat-free. Merino wool socks are great for keeping toes warm without adding bulk. Headbands and caps are less important, but make sure they fit well, and you won’t spend your run adjusting your hat or chasing it down the trail as it blows away. Lastly, add a pair of clear glasses on chilly, windy days to protect your eyes.
5. Protect your core.
It’s fine for your arms and legs to get a little chilly, but not your core. When your core starts to get cold, all systems start to shut down. I’m a fan of a sleeveless base layer under a long-sleeve run top. If it drops below 40℉, I’ll add a windproof vest on top of that. Keep adding smaller layers until temperatures get really, really cold — under 30℉.
6. Protect your head.
If you’re feeling the breeze, know you’ll likely heat up once you get moving, so start with a thin cap or ear-warmer headband when temperatures are 45℉–60℉. Keeping your head warm helps keep your entire body warm, and if you start to overheat, a hat is easy enough to carry it in your hand. As temperatures really drop in November, add layers in places where you’re letting the cold in — like your neck (add a thin neck gaiter) or your hands (add longer gloves that tuck into your shirt).
7. Pack a Layer
The best fall advice is to be prepared. Having an ultra-lightweight packable windbreaker that you can shove in a run pack (or even in a back pocket) is a huge help — especially if you’re starting a run in the wee hours of the morning and planning on going until it gets dark.
The best advice is simply this: Wear what makes you comfortable, and don’t let dropping temperatures deter you from your run!
